Pullover (or pullover) with a dumbbell exercise for the back muscles. Many people mistakenly believe his movement for chest, shoulder, or trapezius, but it is not. In the history of bodybuilding a simple exercise became, thanks to the “Lyubertsy” system of training. Her movement was used to “expand” the chest. The effect was achieved due to correct posture and muscle development of the chest, and not due to changes in bone structure. Today pullover then include in a fitness program, it is removed from them, as they consider traumatic. When executed correctly it is only useful. And for those who can’t work with a dumbbell, there is a motion standing in the slope with a block simulator.
- 1 the Goal of exercise and working muscles
- 2 Technique pullover with dumbbell
- 3 the Pullover with a barbell
- 4 Pullover trainer
- 5 the Nuances and subtleties
The goal of exercise and working muscles
As if that did not like “pumping the chest” with the pullover, the main driver here – the muscles rotating the shoulder and the latissimus dorsi. Triceps, the large pectoral and rhomboid muscles work as stabilizers. The person performing the exercise lying down across the bench, statically loads the glutes, hamstrings and calf muscles. In addition, assist the movement of the forearm. Sometimes I write what stabilizer is the biceps. This is true for equipment with very bent arms. If the person is still too causes the shoulders to the ears, working the trapezius muscle. This movement also turns the intercostal muscles, and contributes to their strengthening.
Why is it that pullover expanding ribcage? Look at the torso right person:
- Visually, the width of the thorax in the frontal posture is not determined by the volume of the chest;
- The latissimus dorsi give “shape” to the torso, and the width of the chest;
- “Raised” barrel chest in profile – “reaching” posture, when a man can stand and move with a rigidly pivoted to the spine and the lowered blades
Pullover coached a position, in which the chest rises upward and moves forward. In this sense, it is exercise for enlargement of breast.
Doctors against the fact that the thorax can be expanded as something else but a couple of inches due to the pumping of muscles. The fact that after 20-27 years old human skeleton stops growing, and the circumference of the ribs to change will not work. But only the circumference of the rib builds a really wide chest.
Important: young people can slightly change the proportions, if not limited to a sweater, but add a heavy “base”.
Many sources recommended to combine the pullover with breathing squats. The technique belongs Lyubertsy school of bodybuilding, and it is difficult to say that her followers she wasn’t working. However, the American school offers are not limited to squats, and work on the deadlift thrust. Yeah, maybe the waist will be several inches wider, but the widest growth will be strong. Therefore, if the goal is to build a powerful torso, the sweater should match with the squat, but with traction.
Technique pullover with dumbbell
Technically, the exercise refers to a simple odnoselchane movements. But for most modern people with posture it is not. The shoulders are not diverted into the desired position due to hypertonicity of the thoracic and anterior deltoid and rhomboid stretching. If in the standing position the shoulders as it curled forward, do you need a pullover with light weight, and not with a dumbbell, and a barbell to find the optimal width of the grip and not hurt the shoulder joints.
It is important to know: there are two technical variations of the movement. You can perform a pullover, lying on bench, or across it, relying only the shoulder blades on the bench. Different sources say that the second option is better as it allows more stretch the lats at the expense of lowering pelvis below the plane of the chest. But really, to choose the option you need based on your own convenience. Pullover with excessive extension of the shoulder joint is a risk of injury, it is the position often taken when lowering the pelvis. In addition, the version of “across the bench” can cause strain in the neck, the trapezius muscle. It causes pain and discomfort in everyday life. Because people with posture it is recommended to start in the classic position, lying on the bench, and only then to experiment with the pullover across the bench.
Technique exercises from initial position “lying on a bench” is this:
- Lie down on the bench completely, the dumbbell is held by the grip with the “lock” or with one hand on the other in front of you;
- Lying bench touches the back of the head, shoulder, buttocks;
- Feet are stable on the floor;
- Hands holding the dumbbell on the chest;
- Due to work in shoulder joints, you need to lower the projectile head;
- The reduction of the widest muscle, return the dumbbell to the plane of the breast
Working on the number of repetitions it is important to remember that proper technique requires that the thorax and the pelvis will lean on the bench, and not put it down. The flapping motion is not allowed. The shell is lowered down under control, then slowly it comes back. Slightly bent elbows should be in a position at which no additional bending, the effect of inertia.
To perform the exercise with too much weight, which causes congestion in the elbow joints and additional inertial motion in the thoracic spine is impossible.
Technique exercises lying down across the bench is no different in relation to the trajectory of the projectile, and the rate of lowering and lifting. It differs only in the sense of lack of support under the buttocks. It is recommended to lower them slightly below the plane of the bench, and not to change the position of the pelvis in this movement.
The head will need to hold the power of the muscles of the neck, tilt it back is prohibited.
What is the breathing pullover? This is the legendary exercise to expand the chest. Although its efficiency is not 100% proven, it is necessary to mention that a popular movement.
First, you perform what’s called breathing squats. The athlete takes the projectile from the racks, and performs three deep breaths, and the breath. During the delay ETS runs in parallel, or a competitive angle, if it is comfortable. On the exhale is done rising. Doing breathing squats for 15-20 reps, Then the athlete immediately falls across the bench for a sweater, and performs an exercise at a moderate pace.
Important: the breathing squat can cause dizziness, and signs of hypoxia. This is because deep breathing and hyperventilation are not the usual human. In addition, the breathing squat can dramatically raise the pressure, which is not safe for a beginner. Usually exercise this option is recommended only for experienced student.
Pullover with a barbell
This exercise more comfortable for people with developed pectoral muscles and broad shoulders. It is performed lying down on the bench. For a comfortable grip, you can take a curved fretboard. Although many people prefer to do the pullover with straight fretboard. Need to take him grip at shoulder width and perform the exercise with the same technique as with the dumbbell. It is important not to have a shell for my mind too deeply not to injure the muscle.
This option is chosen by beginners, whose flexibility is not enough in order to have the dumbbell or barbell behind your head. Pullover trainer doing with a straight arm or rope with the handle standing up. You need to approach the crossover, to secure the top handle, and take her straight grip.
Then there are 3-4 steps back, and tilt the shell forward. The handle displays up, arms slightly bent in elbow joints, but direct in the wrists. Grip hard, the handle should not slip out. Next, the athlete performs pullover forward, stretching the arm along the body, to the line mid-thigh. Reduced the widest muscles, chest should be slightly up. Instep should not happen by inertia, to be able to resist its forces, slowly bringing your hands in the air.
The pullover machine must be accompanied by the slopes of the body forward and attempts to push the weight. If the athlete can lower the arm just so, he chose too much weight
A variant of this movement is the pullover in the TRX loops. To run it you need to fix the simulator so that the handle was at chest level, then push the body forward slightly bent at the elbows hands went to the ears, and the body was a straight line. Next, you need to bring the body back to the starting position. This movement focuses on the work of the abs and buttocks as stabilisers.
Performing a pullover while standing, do not:
- Throw your hands behind the ears by inertia;
- To “earn” at the top point of amplitude of trapezius muscle, causing the shoulders to the ears;
- To actively change the angle of the housing;
- Relax your back, caving in the thoracic spine
The nuances and subtleties
Pullover – good auxiliary exercise for further development of the back muscles, and good posture. Performing it, you need to consider that the newcomer shows a very different exercise for muscle mass. In “old school,” the neophyte was first taught to catch up, and only then – do pullovers, thrust block and the thrust rod. In pulling built need mechanical work of the muscles of the back and shoulders. The skill to “pull” the shoulders back with the weight, at the same time reducing the blade, you should train without a shirt, and pulling up.
No one has built a strong broad back with only one exercise in a crossover, with blocks, and pullovers with dumbbells. So you should master the pull-up and pull rod in the slope, only then one should enter the insulating and “drawing” exercises. The pullover can be a good option for violation of posture (round chest), but it needs to run only once will be stretched the trapezius muscle and will execute the movement in the shoulder joint at full amplitude.
Choosing dumbbells, you should:
- Use medium and small weight;
- Criterion – the ability to “pull” the shoulder joint into the position which is required for the establishment of the forearm behind the ear;
- Weight need easy to control, if possible, avoid dumbbells with uncomfortable handles that are impossible to keep;
- Be careful with portable scales to check the locks that they were in a twisted position
If the person cannot perform the exercise with a dumbbell, you should look at the rods, as this will be more comfortable for the shoulder joints. Back training should not begin a pullover lying, you should first work on the widest chin-UPS, block vertical thrust, and thrust to the belt, and then perform the available variation of the pullover.
Doing an exercise like a barbell and with dumbbells, you must monitor the condition of the shoulder joints. If there is discomfort or pain, you should replace this exercise to any other movement for the widest that will not injure the shoulders.
Practice regularly, improve the mobility of the shoulder joints, and pullover will become your easy and affordable.