The dumbbell pullover is perhaps one of the best chest exercises there is but it also the most underused! Most people don’t know off it and many people don’t use it the right way when trying to build their Pecs or chest muscles
Here is how to perform this chest workout, simply Lie flat on your back on a flat bench press machine. Grab a heavy dumbbell and hold it above your chest
And with your elbows slightly bent, gently lower the dumbbell back so that you get a deep stretch with your arms (and the dumbbell) back behind your head as far as you can stretch.
Your arms and dumbbell will be lower and behind your head and will drop down below the bench- this is the best part of the dumbbell pullover as it expands the rib cage and builds your chest muscles.
This will really give you a great stretch! Return the dumbbell to the start position slowly; make sure to keep your elbows locked in the slightly bent position.
The key to this chest exercise is to make sure you go deep on the stretch and make sure you don’t rest on top you want a continuous motion.
For this chest workout you also want to take deep breaths as you stretch and exhale as you come to the top of this chest exercise.
Use a spotter to help you take the dumbbell pullover chest workout to failure. You need to make sure that the set so hard and that you actually train to positive muscular failure.
Perform this once a week and if you diet is up to par and you are using a good chest workout like the massive chest program which will ensure that you build a big chest.
If you want chest size and you want to build your chest muscle pay attention here
What I am about to share with you is perhaps one of the best chest workouts you will do:
It is made up of two exercises –namely the dumbbell pullover and the breathing squat
Squats work to build your chest because they allow the expanding of the rib cage and also induce a hormone spill over effect which builds not only the chest muscles but the entire body!
.breathing squats are the same as the regular squat –the difference is how you breathe
Here is how to do the dumbbell pullover
Simply lay flat on your back on a flat bench with a heavy dumbbell over your chest
Now with your elbows slightly bent, gently lower the heavy dumbbell back so that you get a deep stretch with your arms (and the dumbbell) stretched out and back behind your head as far as you can stretch. . understand that your arms and the dumbbell will be lower and behind your head as you lower the weight, when you go as low as you can ,simply reverse the motion and come up to the start position
I won’t go into detail on how to squat because it should be obvious!
The only difference with the breathing squat is that you will breathe as follows
Before you do a repetition of the squat make sure you take three deep breaths, so before you perform each repetition you will take 3 very deep breaths
You do this until you can no longer safely perform another repetition.
The key to both chest exercises is to have a spotter –a spotter will make sure you take sets to positive failure safely
Use a medium to heavy weight- the stretch is very important on the dumbbell pullover. It is this chest exercise which expands the rib cage and gives you the pectoral size you need.
Here is the sequence of this chest workout
You perform a set of dumbbell pullovers and when you are done you immediately run to the squat rack and perform the breathing squat
This is one set! You need only three sets of this chest exercise!
Always remember to be effective this chest exercise has to ne done strictly and as explained above
To get the most out of this chest exercise make sure to take in enough calories as specified in the massive chest program
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