This exercise was the staple for back and chest training for icons such as Arnold Schwarzenegger, Lou Ferrigno, Sergio Olivia, and Reg Park. The pullover exercise has been around for decades. Tweaking your arm placement will bring more tension to your lats. When you place your arms and elbows a certain way, you’ll hit your pecs. You can receive the full benefits for each muscle group (back and chest) depending on your free weight form. Even though it’s a compound movement, it’s close to an isolation exercise for the lats due to the intense and direct stimulation. In fact, it’s one of the best exercises to include to strengthen your lats, along with pull-ups, pull-downs, and even rowing movements. Secondly, it zones-in on your pecs, serratus anterior, triceps, and core. It strengthens your lats first, the largest muscle in your upper back. It builds the rib cage, giving a massive upper body. Many other IFBB bodybuilders from the Golden Ear credit the pullover for developing their massive torsos. Reg Park and Arnold Schwarzenegger considered pullovers to be a tremendous chest exercise. The pullover is the only exercises that works opposing muscle groups simultaneously. The pullover is a compound exercise that targets muscle groups throughout your upper body including your latissimus dorsi, your pectoralis major, your triceps, and your serratus muscle on the sides of your rib cage. Perhaps it’s because they watch too much YouTube demonstrating bad advice, or getting their fitness information from Pinterest, where fitness goes to die. Perhaps it’s because they watch to many “fitness influencers” online that don’t know what they or doing. The pullover exercise has gotten a beaten by today’s gym goers. The body hasn’t changed how it builds muscle. Those heavy compound movements worked then, and they work now. However, if you want to build muscle, impressive muscle, stick to what our iron brothers and sisters brought to the game. Sure, those silly tactics are great for those who are or want to be planet fitness wannabes. Let’s face it, doing the dumbbell (DB) chest press while balancing on a stability ball really isn’t going to do much to build thick and dense pectoral muscle. When it comes to building muscle, you can’t really beat old school training methods. The pullover exercise is a great movement, but given little credit these days.
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