Dumbbell Pullovers - The Forgotten Exercise?

[marcus300]

I use to use them but stopped years ago when I pulled something in my rib cage, had to go to hospital for pulled muscle and it fuking hurt, put me on my needs and you guys I know I like pain but boy did it hurt, never done them again.

[gbrice75]

For chest this is my routine:

Wide Dips: 1 x Failure (assisted or unassisted) https://www.youtube.com/watch?v=5y7sPW0-sno

Push Ups: 1 x failure to 1 x Failure.

This is a regular push up (with knees off ground). As soon as you get to your failure, drop your knees to the ground immediately and do more push-ups until you can’t anymore.

Freemotion Raise: 1 x 12 https://www.youtube.com/watch?v=I1EmRjDLOa4 Like this, but palms facing up not down like in the video. Also bring palms inward as you are coming up so your hands touch when at the top of the motion while squeeze pecs when you are coming up are at the top. This is killer for lower chest development and a lot better than declines IMHO because its an isolation exercise.

Machine Fly: 1 x 10 heavy

Incline Dumbbell Press: 1 x 6 heavy full rep, and then 1 x failure half rep. I just do 6 full reps with as heavy of a weight as I can go to so at 6 I'm really struggling then blast out half reps till I can't anymore.

No rest between sets, I repeat above x 3 with 3 min rest between repeats.

My workout looks like this for reps:

Wide Dip 1 x 40
Push Up 1 x 110 to 1 x 30
Freemotion Raise: 1 x 12 @ 70-80 lb setting
Machine Fly: 1 x 10 @ 300 lbs (machine max) This is on the chest fly/rear delt fly combo machine.
Incline Dumbbell Press: 1 x 6 @ 140 lb dumbbell and then 2-4 more half reps

3 min rest, then repeat x 3

Sorry, I should have been more specific - I was referring to back work, not chest.

3 sets.
35x15
50x 12
65 to failure

Do em very slow and controlled and the ROM is from as near to the floor as I can get up to just under the point where you lose tension in the lats. Had to play with it a bit to find it, but I just pressed the dumbbell up off my chest and started the rep real slow to feel where my lats engaged then never brought it past that point on the way back up.

Exactly same technique I use. That is the one sucky part of the exercise is the shift from back to chest - that is unless you want to hit both. I use the exercise strictly for back and like you, try to maintain tension on lats at all times.

I use to use them but stopped years ago when I pulled something in my rib cage, had to go to hospital for pulled muscle and it fuking hurt, put me on my needs and you guys I know I like anal pain but boy did it hurt, never done them again.

^^ fixed.

[marcus300]

^^ fixed.

cvnt

[gbrice75]

cvnt

^^