Pullover - an exercise for developing the muscles of the chest

Pullover is an exercise that is aimed at developing the widest muscles of the back. In addition, it well trains the lower part of the chest and increases the volume of the chest. Exercise pullover is used to give relief and a good shape to the lower pectoral muscle.

There are two ways to perform a pullover:
1. Lying on the bench on the bench.
2. Lying on the bench with your shoulders.
At the first method it is necessary to lay down all body, having bent thus legs or foots in kolenjah. Keep your feet firmly pressed to the floor. In the hands take a suitable dumbbell and lift over the chest. Hold the dumbbell with both hands on the bottom of the upper disc. Without bending arms in the elbows, pull the dumbbell behind the head in an arc. Pullover is an exercise that you need to take slowly to feel how the pectoral muscles and chest are stretched .

After the dumbbell has lowered to the bottom point, it is necessary to lift it back to its original position. Take care that the pelvis does not come up. Pullover is an exercise that should be done correctly: when the pelvis is lowered, a significant stretching of the chest is ensured.

Pullovers are performed with straight hands: so the effect of training will be maximum. Movement itself should occur only in the shoulder joint. The rest of the body remains motionless. You can pullovers and bent hands, but in this case only the muscles will be exercised, and there will be no increase in the volume of the chest.

The second method assumes that the knees bent at the knees are full foot on the floor, and the body only with shoulders lies on the bench. With this position, the athlete makes maximum use of the latissimus muscles of the back and lower pectoral muscles. It is similar to the first method. Pullover is an exercise that stretches the chest intensively. This method is especially recommended for increasing its volume.

Experienced bodybuilders argue that the pullover will help to increase the volume of the chest not only for young athletes, but also for the older generation. You should only perform it regularly, alternating with other exercises, for example, bar press, dumbbell layout.

You should conduct experiments, figuring out which of the methods is right for you. Some perform a pullover, lying with their whole body on the bench. Some of them lie down, but their head hangs over the edge of the bench.

If your task is to increase the volume of the chest, select the weight of the dumbbells so that to perform the last repetition (15 presses recommended) in the approach with great difficulty. At the slightest suspicion of injury, you should stop the pullover. Do not chase immediately for more weight, because it is better to work with less weight and more repetitions. Increase the number of repetitions should be gradually over several weeks.

Prepare for the fact that the chest will be very sick, especially if you immediately start working with too heavy dumbbells. Do a pullover - an exercise that will help you get a beautiful massive chest!