Exercise Pullover – Performance Technique and Types

Pullover exercise is suitable for both beginners and experienced athletes, however, the opinion about it is ambiguous. It is rightly considered one of the best exercises for the development of pectoral and spinal muscles, but if you do not follow the technique, it can be traumatic.

What is the essence of exercise pullover?

It has a local direction – stretching the muscles, increasing the volume of the chest and increasing muscle mass. A literal translation reads as it stretches upwards, which expresses the whole point of the movement.

There are 2 types:

  • power – to strengthen the muscle, perform with slightly bent arms. It will be good to combine with “benches”, with “thrusts” and other exercises on the back.
  • respiratory – to expand the volume of the chest, done with straight arms. Pretty effective in the complex with the squat. This option is worth paying attention to beginners, because it makes good use of those muscles that are difficult to work out with other exercises.

What muscles are involved?

In the horizontal state, the following muscle tissues are “pumped”:

  • chest;
  • triceps and coraco-humeral;
  • big round;
  • front toothed;
  • the broadest and rhombic.

The degree of muscle loading during execution depends on the amplitude and inclination of the bench.

Consider the mechanics of the muscles when performing on the bench. In the initial position, the triceps and chest muscles are stretched. At the beginning of the movement we go up due to the broadest. Lifting the hands along a further trajectory forward, the thoracic region and triceps are the most stressed.

To work out the broadest, you must perform a pullover on a bench located at a negative angle. Simply put – to the head was lower than the hips. Performing across the bench, you make your back work, because in this position you allow them to stretch out as much as possible. Slightly bent when performing elbows further increase the load on the broadest.

It is best to do a lying pullover to increase the volume of the breast, placing the torso along the bench, lowering the tension on the spine. An additional load can ensure the location of the hands – they must be elongated and straight. Having mastered the movement, you can gradually increase the complexity, adding weighting.

Pros and cons of exercise

Oddly enough, women often miss pullover from their training program, but in vain! Exercise is very useful (of course, with the observance of technology), and not very difficult, because the weight of the bar is very insignificant, but in the end, the exercise brings good results:

  • the upper parts of the pectoral muscles are stretched – a tightened and elastic bust;
  • triceps – another problem area of the female figure;
  • back is strengthened.

Pullover is an isolating type of exercise, it is used as a supplement to the basic exercises. But if you want to develop the broadest well, then be sure to add this exercise to your training program, it will be good to do it in a day back workout.

Also, the exercise is very insidious, if non-compliance with the rules of implementation, you can injure the shoulder joints. Damage can be avoided by kneading well, with a measured amplitude and small weights.

When performing lying movements, make sure that the back of your head fits snugly to the plane. If it rises, there is a risk of injury in the process of the neck or cause constant pain in this area.

Experts believe that the execution of the prone, without the protection of the spine is bad for the abdominal area.

Technique of pullover

To make a classic pullover, use a parallel floor surface and a dumbbell. When choosing a weight burden, remember that a pullover is an exercise for stretching and controlling breathing, the technique is important, not the weight being lifted.

Algorithm of correct execution:

  • Lie on the plane so that the back is tightly attached to it and press the feet against the floor, and the distance between the feet should be greater than the width of the shoulders;
  • The nape at the edge of the bench, but not hanging down, but tight;
  • Evenly distribute the weights (dumbbell) in two palms folded above your head;
  • At the beginning of the movement of the brush are set perpendicular to the floor;
  • Gently exhale, put your hands behind your head. By the time the limbs are parallel to the floor, exhale the air from the lungs completely. The arms are slightly curved in the slopes, the chest muscles are maximally stretched;
  • After 2 seconds in this state, return to the original position.

Pullover is great for increasing the size of the chest. You can start training with 3 sets of 8-15 times, then gradually increasing the load and the number of repetitions.

Types of pullover

There are several varieties. They differ in what to use as a projectile and used surface.

1) With one dumbbell, spin on weight.

Most often used in specialized rooms. On the bench are placed only the shoulders and shoulders, the weight of the burden is not large.

The peculiarity is that the body relies only on its feet at an angle and on the shoulder blades. There are some differences in the technique of execution – brushes are turned on behind the head whenever possible. It is important that the thighs remain immobile. As a load, you can take as one dumbbell, and two – one in each palm.

2) With a barbell lying on his back.

For this kind of better not to take newcomers.

  • The back rests completely on the bench, the feet are on the sides, bent, and firmly rest on the floor surface;
  • The bar is placed exactly above the chest;
  • While inhaling, lower the projectile until your arms are parallel to the floor;
  • In this position, pause for a second while breathing in;
  • On the exhale, return to the original position.

Council It is better to take the bar with a small neck – EZ.

3) On the simulator

Pullover for pumping back muscles is often performed on a block simulator.

To load your back, you can perform a pullover on a block simulator.

  • Standing with your face to the simulator, take the grip handles shoulder-width apart;
  • Watch your back – keep it straight and your loin arched. Thus, the trunk is at a slight angle, and the upper limbs in the joints are straight;
  • Exhale, pull the handle down to the hips;
  • Stopping for a second and typing air, again as you exhale, return your hands to the starting position.

The advantages of a block trainer when performing a pullover are that the trajectory is clearly defined, and the amplitude can be slightly changed by adjusting the wheels, cables, handles and grip, as well as changing the distance between the machine and the athlete.

Typical mistakes in pullover

When doing this, remember that making mistakes can lead to serious injuries. Note the following:

  • Move slowly and smoothly. If you make a pullover sharply, you can get damaged;
  • Breathing is important – perform uniform and deep breaths and exhalations, otherwise the head may spin;
  • Fixed hips guarantee a positive effect, but if you do not follow this, then the load is shifted from the chest, and the effectiveness of the pullover is reduced;
  • An increase in amplitude with a strong institution behind the head can injure the shoulder joint;
  • During a pullover with straightened arms, you do not need to bend your back; the lower back may suffer;
  • Do not forget also that weight is not the main thing, the most important thing in a pullover is a technique;
  • When composing a training program, it is not necessary to include a pullover in the training of the shoulder girdle, since the muscles can not cope with such a high load;
  • It is extremely important that the head lay on the bench, otherwise you can stretch the neck.

Once again we recall in conclusion that it is important to remember about smoothness, slowness and gradualness in order to prevent damage and to get real results. Pullover is an excellent exercise to finish off the muscles at the end of the workout.

Watch Jay Cutler pullover technique