Results 1 to 17 of 17
  1. #1
    Elite Jada's Avatar
    Join Date
    Apr 2012
    Posts
    5,310
    Thanks
    2,425
    Thanked 791 Times in 602 Posts

    Red face Dumbbell pullover

    I always wanted to know if the point of this exercise is to make ur chest lift higher. Ive heard if u stretch to much ur working more on the back.
    Eating ass is anabolic. .. Stick your tongue in and hold it there for 20 seconds! Wise words from
    TRODIZZLE

  2. #2
    Traptheend AndroSport's Avatar
    Join Date
    Jun 2012
    Location
    Good ol US of fukkin A
    Posts
    1,813
    Thanks
    63
    Thanked 211 Times in 108 Posts

    Re: Dumbbell pullover

    It can be done a number of different ways... id guess the primary way is a compound exercise where you pull it back as more of a stretch overload exercise by pivoting @ the shoulder then once reaching the head using the elbow as pivot point to complete the flex. it hits the tri's pretty good but it could certainly hit the back too depending how you do it.

    This is not really a pull-over but some body builders I have trained with in the past would lean back against a flat bench and stretch back with a heavy DB over their head until they got a pop in the sternum and they used this slowly spread out the size of their rib cage to make it larger. (i tried it and got the pop but haven't done it continuously so could not comment on its effectiveness personally but know multiple guys who did that regularly... i have a large frame & rib cage as it is but don't compete so never really needed/wanted to do it regularly)

  3. #3
    Fallen Member
    Join Date
    Apr 2012
    Posts
    9,072
    Thanks
    9,207
    Thanked 5,726 Times in 3,233 Posts

    Re: Dumbbell pullover

    I use it for back
    [SIZE=2][B][FONT=&amp][B]Peace Out..............Have a Beautiful Life........................See You On the Other-side!!!![/B][/FONT][/B][/SIZE]

  4. #4
    Elite PillarofBalance's Avatar
    Join Date
    Feb 2012
    Posts
    20,494
    Thanks
    2,144
    Thanked 18,098 Times in 7,789 Posts
    For back I prefer to use a cable. You can build a MONSTER pump in your back doing straight arm push downs.

    As for dumbbell pullovers I would do them in my BB days on chest day. I like the stretch and the very tight contraction at the top.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  5. #5
    Elite Jada's Avatar
    Join Date
    Apr 2012
    Posts
    5,310
    Thanks
    2,425
    Thanked 791 Times in 602 Posts

    Re: Dumbbell pullover

    So do u think it really helps to bring the chest up?
    Eating ass is anabolic. .. Stick your tongue in and hold it there for 20 seconds! Wise words from
    TRODIZZLE

  6. #6
    Elite Rip's Avatar
    Join Date
    Jul 2012
    Posts
    776
    Thanks
    314
    Thanked 112 Times in 85 Posts

    Re: Dumbbell pullover

    Hits serratus anterior pretty good. Lats are hit pretty good

  7. #7
    Traptheend AndroSport's Avatar
    Join Date
    Jun 2012
    Location
    Good ol US of fukkin A
    Posts
    1,813
    Thanks
    63
    Thanked 211 Times in 108 Posts

    Re: Dumbbell pullover

    Originally Posted by PillarofBalance View Post
    For back I prefer to use a cable. You can build a MONSTER pump in your back doing straight arm push downs.
    I always include this on back day ^^^^ for me it gives a good pump and hits the lat longer/lower it seems

  8. #8
    Elite Milo's Avatar
    Join Date
    Jun 2012
    Location
    Emperor of Antartica
    Posts
    2,683
    Thanks
    540
    Thanked 1,598 Times in 932 Posts

    Re: Dumbbell pullover

    It's primarily an exercise for the lats and serratus. I've tried it a number of ways and it really doesn't do shit for my chest. I'm not sure where this comes from.
    Don't be a pussy. Crack a high life. Pack a dip. Listen. Beat your ol' lady. Pet your dog.
    Cornelius Coanbread J. Oliver

  9. #9
    Elite PillarofBalance's Avatar
    Join Date
    Feb 2012
    Posts
    20,494
    Thanks
    2,144
    Thanked 18,098 Times in 7,789 Posts
    Originally Posted by Jadakiss View Post
    So do u think it really helps to bring the chest up?
    No lol... I just liked the feel of the stretch cause I would get shoulder impingements
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  10. #10
    Senior Member Live2Train's Avatar
    Join Date
    Aug 2012
    Location
    Michigan
    Posts
    486
    Thanks
    2
    Thanked 9 Times in 8 Posts

    Re: Dumbbell pullover

    The major reason these are done is to expand the rib cage giving the illusion that you are bigger. I like to squeeze the elbows tightly in towards one another as you are going over the chest. It gives and amazing pump to the chest. I do them either on back or chest day, it just dependes on when I want to add them in. It's a great movement and should be incorporated into every routine IMO. I like the straight arm push downs as well like Pillar stated. Try the pullovers like I said and let me know what you think. Your chest will burn!

  11. #11
    Senior Member Live2Train's Avatar
    Join Date
    Aug 2012
    Location
    Michigan
    Posts
    486
    Thanks
    2
    Thanked 9 Times in 8 Posts

    Re: Dumbbell pullover

    Originally Posted by Milo View Post
    It's primarily an exercise for the lats and serratus. I've tried it a number of ways and it really doesn't do shit for my chest. I'm not sure where this comes from.
    Try doing it like I explained and you will feel it in your chest big time.

  12. #12
    Elite Lulu66's Avatar
    Join Date
    Apr 2012
    Posts
    1,099
    Thanks
    0
    Thanked 7 Times in 7 Posts

    Re: Dumbbell pullover

    Make sure you keep your shoulders as high as possible as you are going over your chest. And squeeze the chest hard all the way trouh the motion. It works pretty good on a decline bench too.
    US Goverment Policy: If It Ain't Broken, Fix It Till It Is.

  13. #13
    Elite ccpro's Avatar
    Join Date
    Jun 2012
    Location
    S. FL
    Posts
    1,808
    Thanks
    1,131
    Thanked 735 Times in 413 Posts

    Re: Dumbbell pullover

    Originally Posted by Live2Train View Post
    The major reason these are done is to expand the rib cage giving the illusion that you are bigger. I like to squeeze the elbows tightly in towards one another as you are going over the chest. It gives and amazing pump to the chest. I do them either on back or chest day, it just dependes on when I want to add them in. It's a great movement and should be incorporated into every routine IMO. I like the straight arm push downs as well like Pillar stated. Try the pullovers like I said and let me know what you think. Your chest will burn!

    I've heard this since I was a kid. I stopped doing them becuase my rib cage sticks out damn near as much as my chest! lol. Great exercise!

  14. #14
    Elite Jada's Avatar
    Join Date
    Apr 2012
    Posts
    5,310
    Thanks
    2,425
    Thanked 791 Times in 602 Posts

    Re: Dumbbell pullover

    thanks for the info guys
    Eating ass is anabolic. .. Stick your tongue in and hold it there for 20 seconds! Wise words from
    TRODIZZLE

  15. #15
    Senior Member
    Join Date
    Aug 2012
    Posts
    581
    Thanks
    0
    Thanked 0 Times in 0 Posts

    Re: Dumbbell pullover

    I havent done that for ages! Gonna do it tmr!

  16. #16
    Elite conan's Avatar
    Join Date
    Jun 2012
    Location
    Not sure anymore
    Posts
    309
    Thanks
    36
    Thanked 69 Times in 57 Posts

    Re: Dumbbell pullover

    Originally Posted by Live2Train View Post
    The major reason these are done is to expand the rib cage giving the illusion that you are bigger. I like to squeeze the elbows tightly in towards one another as you are going over the chest. It gives and amazing pump to the chest. I do them either on back or chest day, it just dependes on when I want to add them in. It's a great movement and should be incorporated into every routine IMO. I like the straight arm push downs as well like Pillar stated. Try the pullovers like I said and let me know what you think. Your chest will burn!
    I agree! I do these at the end of my chest workout and really squeeze and push the heels of my palms to the sky. They burn like all hell if done right.

    For back I use the cable with the straight bar and really pull using my lats. I try and think of my hands as hooks and leave my arms out of the equation. Two very different exercises for different body parts. Mind, body connection is key.

  17. #17
    Senior Moderator NbleSavage's Avatar
    Join Date
    Apr 2012
    Posts
    11,069
    Thanks
    19,531
    Thanked 9,983 Times in 4,972 Posts

    Re: Dumbbell pullover

    Hits my lats very well. I use a homemade t-bar (functions similarly to a kettlebell but can adjust the weight) and a flat bench. Great finisher on back day.

Similar Threads

  1. A Day In The Life Of Ronnie Coleman- 200lb Dumbbell Press
    By trodizzle in forum Training and Workouts
    Replies: 10
    Last Post: 03-17-2015, 07:45 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •