![]() ![]() The most secure way to hold a dumbbell during this exercise is to flip the dumbbell vertically and place both hands together so that your knuckles are facing you and you're supporting the inner portion of higher end of the dumbbell. Once you've decided on your dumbbell and body starting positions grab the dumbbell securely. ![]() This could be on the floor next to you, behind you, or on the bench. Place the dumbbell in a position that will be easy to grab. Take a shoulder width or slightly wider stance, ensuring your shins are vertical and perpendicular with the ground. To ensure your arms have enough space to stretch for the pullover movement and the dumbbell doesn't hit the bench, scoot up on bench so that most of your head is resting off the bench. The second option is to place your glutes, back, and upper neck on the flat bench as you would for a traditional flat bench press. Your shins should be vertical and perpendicular with the ground. Some trainees they find a better stretch and chest contraction when the hips are slightly below parallel with the ground. To position your body using this option take a shoulder-width or slightly wider stance.Įngage the glutes, push through you heels, and push your hips up off the ground so that your upper thighs, hips, and upper body are roughly in-line with each other. One option is to place your upper back and neck on the middle of the flat bench so that your torso is perpendicular to the flat bench. You have two options for positioning your body and performing the dumbbell pullover. Once you've selected the appropriate working weight grasp the dumbbell and place it near a flat bench. When in doubt, start with a conservative weight and work your way up this will leave more room for progression and ensure you develop properly form early on. If this is your first time performing the exercise then pick a conservative weight that you can safely lift for 8 to 12 repetitions. You will only need one dumbbell as this is a single dumbbell exercise. The dumbbell pullover was a staple exercise during the Golden Era of bodybuilding for building the chest.Īpproach the dumbbell rack and select the appropriate working weight. Stabilizer muscles help maintain a posture or fixate a joint by contracting without significantly moving. The triceps brachii (comprised of the long, lateral, and medial heads), anterior or front deltoids, clavicular head of the pectoralis major, and wrist flexors act as stabilizers during this exercise. Supporting muscle groups assist the target muscle group(s) during the movement. The latissimus dorsi, teres major (outer back), long head of the triceps, posterior or rear deltoids, pectoralis minor, rhomboids (middle back), and levator scapulae (rear neck) act as supporting muscle groups during this movement. The dumbbell pullover is an isolation push movement targeting the sternal head of the pectoralis major and involving the movement of the arms vertically across the midline of the chest. ![]() Related: 4 Chest Workouts for Improved Size and Strength The chest is primarily built through pressing movements and movements requiring the arm to move across the midline of upper body, across the chest. The pectoralis major, also known as the chest, pectorals, or pecs, is made up of two heads - the clavicular head, also known as the upper chest or upper pectorals, and the sternal head, also referred to as the chest or lower pectorals. Whether you're looking to build a full and evenly developed chest like the Arnold Schwarzenegger during the Golden Era of Bodybuilding, or achieve that coveted double bodyweight bench press, training your chest is a quintessential component for achieving your goal. ![]()
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