To perform a pullover, you basically lie on a flat bench and hold a dumbbell, with two hands, over your chest. You then bend your elbows and gently lower the weight towards your head; stopping when your elbows reach a 90 degree angle past your head. The rep is complete when you bring the weight back up above your chest.
Though you may not see this exercise done very much, it is undoubtedly a great exercise. The problem with most people who workout their chest is that they don't always workout their entire chest or, they might only workout some muscles in their chest a very small amount.
While the pectoralis muscles typically always get worked on, the more subtle chest muscles like the subclavius and serratus, which are below the pecs, don't get as much attention. This is a big mistake, because those muscles give your arms and shoulders more maneuverability, ideal for pushing and punching.
The most significant benefits of pullovers are that they stretch and expand your rib cage and put resistance on the whole of the upper body. Pullovers will therefore help you acquire a bigger and wider chest and rib cage.
Another benefit of pullovers is that you can do them at home with very little equipment. You don't need a bench and upright racks to hold the bar that a normal bench press needs. In fact, they can simply be done with a barbell or a pair of adjustable dumbbells.
The chest pullover is supposed to stretch your body, as opposed to being a heavy lifting exercise. Your best bet is to take your time doing it safely and properly. Begin with a relatively light weight and gradually build up until you get to a comfortable weight.
Additionally, performing pullovers toward the end of your chest workout will help maximize its effectiveness. The idea is that as your muscles are tight and full of blood, doing this kind of stretching exercise will increase the amount of muscle you can build.
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http://IronChestWorkouts.com is a men's fitness blog dedicated to writing about the best chest workout information, tips, and exercises on the internet.
