Dumbell Pullovers

[Sub-Zero]

what do you guys think the importance of this exersise is?

and what day would it be best on, chest or back, and what are some of the posatives and negatives of this exersise... trying to see if i should bother putting it in my routine,

thanks

 

[musketeer]

It rocks man, but do it cross-bench and really heavy, like half of your bodyweight.
I do it at the end of chest day, but different people feel the movemnet more in lats and do it on back day. Find out what you are and do it.

 

[BOOEY]

I do db pullovers on chest day and straight arm pulldowns from a kneeling position on back day.

 

[ruggermu]

It rocks man, but do it cross-bench and really heavy, like half of your bodyweight.
I do it at the end of chest day, but different people feel the movemnet more in lats and do it on back day. Find out what you are and do it.

I agree Heavy at end of chest day!!! Love em myself

 

[musketeer]

I do db pullovers on chest day and straight arm pulldowns from a kneeling position on back day.

Yeah I sometimes do these too, great pump, also really good when superset with pulldowns or chins.

 

[H_T_]

it's very under rated. it's the upper body equivalent to the squat.

 

[musketeer]

People say that but that does not mean that it is as effective as the squat.

When doing squats (and most leg exercises) you specifically want to target the muscles of the limbs (quads & hams) and minimise involment on the glutes and thigh muscles.

When doing pullovers, you want to work the torso and minimise stress on the limbs, (bis, tris, forearms). The shoulder joint is just so much more mobile than the hips that you can't rely on one exercise for it like you almost can with the legs.

Saying this is still believe that the cross-bench dumbell pullover is a key movement, along with:

Chins
Bent Rows
Deads
Squats
Low incline bench press
Dips
Military

 

[KIAN]

Dumbbell Pullovers are better suited for chest day and right at the end of your workout. Although you can position your upper back across a flat bench to perform this exercise, I find it is better to just position your shoulders across the bench and keep your hips lower than your shoulders throughout the movement for a better stretch. Start with a light weight to get comfortable with your form. You want to inhale as deeply as possible as you lower the weight as far as possible behind your head and make sure your hips don't rise up. Performed correctly they can really increase the girth of your chest.

 

[Sub-Zero]

It rocks man, but do it cross-bench and really heavy, like half of your bodyweight.
I do it at the end of chest day, but different people feel the movemnet more in lats and do it on back day. Find out what you are and do it.

cross bench meaning instead of laying on the bench regularly your body goes across the narrow side?

 

[musketeer]

cross bench meaning instead of laying on the bench regularly your body goes across the narrow side?

yeah, I asumed that you would know, but I think that Kian has described it pretty well. Lying cross bench allows you to arch correctly to activate the lats and pecs.

Also, lots of people seem to have some misconception of the pullover, and comlete apullover and press, where the let their arms come 90 degrees with the floor and then bend their arms and perform a press (with their triceps before doing lower back for another rep. I dont rate it.