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Pec pullover exercise11/8/2023 Keep your shoulders down and close to the bench.ĭo not go too heavy so that your form stays intact.ĭo not Rush into the movement, Keep it slow.ĭo not move your lower back, keep it stable. The dumbbell pullover is a classic bodybuilding exercise that works your chest and back primarily. Pull the dumbbell up and squeeze the upper-chest at the top. Keep your arms close to your body, don’t let your elbows flare out. Hold the dumbbell with both your hands, as if you are squeezing it.īring it down, while stretching your chest fibers and triceps. Repeat for the desired number of reps and set the dumbbell down. Raise the dumbbell back to the starting position by pulling with your serratus and squeezing your chest. Squat Rack Dip Attachment A Dip Station can be used as well if you have access to one. If you don’t have access to a pec deck machine (or even if you do), Dips can make an excellent alternative to Pec Deck Flys. Lower the weight over your head until it’s about even with the bench. One of my all-time favorite exercises for developing the chest and triceps is Dips. Lay flat on the bench with your rear delts and glutes firmly placed, keep your feet planted on the floor. Hold the dumbbell with your hands overlapped on the inside of the top end. All you need is a bench and a dumbbell that should be heavy enough to challenge you but light enough to help you target the upper chest properly. This will result in the required micro damage in the tissues to help you build new muscles while recovering from your workout. You can customize pullover exercises to target. This exercise is done laying down, typically on a weight bench, while pulling your weighted object up and over your head. If youre breaking up your workouts into body part splits, performing the db pullover on an upper-body day or chest-specific day will work. Though it takes time to perfect the Dumbbell Pullover movement but once you are accustomed to it, you will be able to blast off the upper chest fibers. How to do dumbbell pullovers with proper form Select an appropriate weight dumbbell and use a flat weight bench. A pullover exercise, otherwise known as a chest pullover, is a move that involves a dumbbell or barbell and is used to strengthen the chest muscle and/or the back muscle group. Since the pectoralis major and pectoralis minor are prime movers in the db pullover exercise, it makes sense that many training programs include this exercise as part of a chest day. Incline Push Up (Feet on Floor) Cable Flye (High to Low) Jackhammer Pushdown. Dumbbell pullover is one of the best isolation exercises to target the upper chest muscles and give you a fully developed chest. The 9 best lower pec exercises are: Parallel Bar Dips.
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