DB Pullovers

[Koevoet]

Does anyone still do DB pullovers? I started doing these when brewers yeast and desiccated liver were considered high-tech supplements.

Haven't done them for years, and was wondering if they really provide any unique benefit?

 

[RazorCuts]

Yes they work the lats in the stretch overload posistion and have a benefit after a compound movement.

RC

 

[Koevoet]

Yes they work the lats in the stretch overload posistion and have a benefit after a compound movement.

RC

Thanks RC. Would you put them after squats, bench, or bent rows?

 

[Skip]

I recommend them as a finishing movement for back so that you are as warm as you can possibly be and the reps should be relatively high, in my opinion. I also don't recommend doing them across a bench but rather lying on the bench just as you would do a tricep extension with your head hanging slightly over the end of the bench. The reason for this is because when they are done the "old" say of doing them across a bench, the tendency is to drop the hips below the shoulders and this places far to much stress on the shoulder joint. If the hips are on the bench in the manner I described above the hips are either at shoulder height or even higher would be fine, as well. The bend at the elbow should be minimal and just enough to take stress off at the elbow. If you are hitting the floor with the dumbell, you have too much bend at the elbow and need to keep the arm more straight.

This is a great movement, in my opinion. However, on the rare occasion I see someone doing them it is usually as a chest exercise which is silly. The pec minor is certainly involved, as are the triceps, but they are not prime movers. If you keep the elbows in close to your ears as if you are trying to rub the sides of your head with your arms as you do the movement, you will quickly feel the stress around the shoulder blade, under the armpit where it should be.

Skip

 

[RazorCuts]

Skip very nice you said it perfect.
You should do them after a lat movement such as pulldowns ect.

RC

 

[TooPowerful4u]

Can i disagree here???? (covers head)

I like them for both lats AND chest.

As far as lats, one of my absolute favorite exercises is to do HEAVY (yes i said heavy as long as you are in tune with your body and can do it correctly and with proper form) pullovers with a cable and a WIDE grip on a straight lat pulldown bar. I make sure to keep my chest arched out, lower back flat, dont go TOO far overhead (usually about eye level but AWAY from my body) and squeeze down with my lats flared hard as if im hitting a lat spread. From there after a heavy 10 reps, i like to drop to my knees (whoah that sounds bad), get under the bar and do a wide grip pulldown very strict again with the lats flared. Your teres will be screaming after 1 set and you will feel a mile wide.

As far as chest, i again go HEAVY DB pullovers across the bench, but VERY slow. I actually go as heavy as 125lb DBs and have NEVER had a problem. Incredible exercise. Take it very slow and get a great stretch (not too far, im careful NOT to arch my chest at this point) right before my arms are parallel to the floor, i pull back up and arch my chest n SQUEEZE. Feels like your chest is hella full and peak contracted to hell, no stronger contraction. On these i keep my elbows out and focus on using my chest.

Again i feel these are both very effective if you have that mind muscle connection and are in tune with your body enough to use them properly. Just my 2 cents....

 

[Fastandfurious]

I think it's a great exercise.When you try it for the first time it seems without any specificity ,but after a while when the muscles ,joints and ligaments are used to the stretching it's obvious it works magnificently.In fact i believe it can be valuable for keepent the shoulder joint healthy and lell tight.
I think it does work the chest major,the lower fibers or the sternal portion in a way no other exercise can.Although not a bodybuilder,i see the bodybuilders that use this exercise have a great bulging lat sweep from the front (Coleman in his earlier years,El Sombaty etc).

 

[Jrflex10er]

TP4U

What's this new fat burner you guys are coming out with and how good will it be?

 

[Jrflex10er]

I like them for a finisher for back also....stretches me right the hell out...feels goooooooood

 

[TooPowerful4u]

What's this new fat burner you guys are coming out with and how good will it be?

Thyrotabs... precursor to T3 and T4 haha

 

[Koevoet]

Great info RC and Skip.

Thanks.

Now, can anyone tell me if I should still be taking brewers yeast.

 

[Ashop]

Does anyone still do DB pullovers? I started doing these when brewers yeast and desiccated liver were considered high-tech supplements.

Haven't done them for years, and was wondering if they really provide any unique benefit?

I've always like these. I remember seeing photos of Arnold doing DB pullovers.