Straight Arm Pullover On Floor

Second rib box exercise.

Straight arm pullover on floor. The most common mistakes. Add in the core work and thoracic spine mobility and this exercise is a one man band to swole city. Unfortunately most lifters do pullovers incorrectly negating many of the benefits while simultaneously producing trauma to the joints and connective tissue. Place your feet flat on the floor.

They also hit other small muscles like the serratus anterior muscles which all tie together to give a great physique. Not keeping the core tight and locking the spine in. Keeping an overly straight arm position. Place your hands approximately 10 to 14 inches apart on the barbell.

The bent arm barbell pullover has similar characteristics as the straight arm barbell pullover. There should be a focus on maintaining slight natural bend throughout. The barbell pullover is an advance movement that should be done with utmost care because it can potentially cause serious injury if done improperly. Bent arm barbell pullover on an exercise ball is the same movements as above plus with the advantage of core strengthening.

To perform the straight arm dumbbell pullover lie on your back on a flat bench and hold a single dumbbell with both hands. Keep your elbows in and bent at close to a 90 degree angle at all times. Contreras has since added to this idea saying. Keeping your elbows straight lower the dumbbell back behind your head until your arms are about parallel with the floor and then extend your shoulder.

Note that i will demonstrate proper dumbbell pullover technique to avoid injury and increase the effectiveness of this exercise. Contreras found that dumbbell pullovers incited more chest work than straight arm cable pulldowns or dumbbell pullovers incited lat work. This is one of the active level strength exercises in exercise for better bones. Straight arm dumbbell pullovers work your lats pecs and abs.

Straight arm dumbbell pullover. In november 2011 a study came out in the journal of applied biomechanics that showed the barbell pullover worked much more pec than lat. Both exercises can be used to emphasize either your lats or chest. The following are the instructions to complete the straight arm dumbbell floor pullovers exercise.

This is similar to the straight arm pullover the only difference being that the trainee has his head extended off the end of the bench and his hand grip is at shoulder width. As in the straight arm pullover the bodybuilder lowers the barbell gently to the floor.