Flat Bench Pullover

Listed below are the top dumbbell pullover benefits. How to do Incline Dumbbell Pullover Start the exercise by lying on a bench inclined at an angle of 30 degrees with your face upward.

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Keep feet about shoulder width apart or slightly wider and make sure only your upper back is touching the bench.

Flat bench pullover. Start by placing your dumbbell next to you on a flat bench. Squeeze your lats as you slowly bring your arms back until the dumbbells touch the ground. It also effectively engages the pecs and triceps but in addition activates the lats due to the change in the load angle and a significant increase in the range of motion.

Begin by lying on your back with your knees bent and your feet planted on the ground. Once the dumbbell is behind your head use your chest to bring the dumbbell back up over your chest squeeze. Roll over and grab the dumbbell choking up on it almost as if you were throwing a two handed pass.

Then lay horizontal across the bench forming a small t against it. In this exercise index video I go over the dumbbell pullover. Lie across the flat bench with your shoulder blades resting on a flat bench and your body extended out perpendicular to the bench feet flat on the floor to stabilize your lower torso and knees bent.

In terms of maximum efficiency a dumbbell pullover in a reclining position is much more beneficial than on a flat bench. Dumbbell Pullover Exercise Guide. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy Safety How YouTube works Test new features Press Copyright Contact us Creators.

Compared to the traditional flat bench press pullovers activate. The dumbbell pullover works your chest from a whole different plane compared to the bench press chest flys and dips. Hold one dumbbell with both hands your palms flat against the top inner plate.

By pulling the dumbbell f. You can do the dumbbell pullover without an exercise bench. Hold the dumbbell in both hands by the handle or by gripping the inner plate of the dumbbell.

Slowly bring the weight down by bending at your shoulders until you feel a stretch in your upper chest muscles. Hey guysYou know I love reading your comments and answering your questions but recently one of you asked me if I did cross-bench pullovers and I knew I had. Dumbbell Pullover Benefits The dumbbell pullover offers a few key benefits that you can experience if you are among the best candidates for this movement ie.

Keeping your arms relatively straight lower the dumbbell behind your head stretching the muscles in your back. Some people shouldnt do this exercise. Upper arm flexion like when you are picking up a child Upper arm extension when putting the child back down.

The triceps nearly twice as much. Grasp a pair of dumbbells with an overhand grip and extend your arms straight up above your chest. Here are some of the other shoulder movements your chest is responsible for.

1 Build Upper Body Muscle. Dumbbell Pullover Instructions Sit on the seat of a flat bench with a dumbbell in your hand. DUMBBELL PULLOVERS lie perpendicularly on a flat bench.

Hold a dumbbell above your head with your arms extended. DB Pullover Targets Chest Muscles If there is one muscle group that gets tasked with the most work in the db pullover its your chest muscles. Hold a lighter dumbbell about 20 lbs with both hands while straightening your arms overhead.

In fact the only similarities between the chest press and the pullover are the near-equal activation of the posterior or rear deltoid the same muscles you work with rear delt flyes. Both pec heads about half as much. The dumbbell pullover exercise works muscles in the upper body including the pectoralis major pectoralis minor latissimus dorsi triceps and abdominal muscles.

Lay down flat on the bench so that your head is at the top of the bench and your neck and back are supported. But this is not like the pullovers you normally see me do for back.

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