dumbbell pullovers

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posted by extreme94

hey guys just had a question for yall... when it comes to dumbbell pullover i feel that it hits my triceps more than anything. ive been told some guys feel it in their back other chest or arms. i was just wonderin if anyone had any input to help me out.And yes i am using the proper form on them. and ohh yah do they really widen the rib cage. thanks

posted by canibalistic_js

keep your arms straight there buddy and yes it works your tri's as well.

posted by extreme94

ok, when i do them i stretch all the way back and then on the way up i bring it just shy of my forehead is this where im suppose to stop?

posted by Stricken

Widen the rib cage? the rib cage is bone...theres no way to work bone, at most your chest and whatever the hell the side muscles are called get bigger and make it look that way.

posted by cosmic-dust

Thats fine.. a few inches more wont make the world of difference, besides once arms are vertical, there wont be tension on chest anymore due to centre of gravity which is why some people do this exercise with a cable because of constant tension.

posted by extreme94

thank you comic... and stricken ive read that it does widen the rib cage from serveral different reliable sources...one being arnold.

posted by Morgan

i had heard you can widen the rib cage also though i have no evidence to back it up

posted by cosmic-dust

They might say so.. but science says no

posted by canibalistic_js

I have heard that by conditioning your body under certain movements bones will adapt to compensate for the amount of stress which may include bone growth/muscle growth but who cares you should be doing more than this for chest anyways and this is a great exercise on decline and flat bench. Anyways, go further you should ALWAYS HAVE GREAT FORM. Bottom line bud you know this bring it all the way to over your chest then go deep into the stretch when you lower the weight. Deep brotha stretch those muscle to get bigger chest and use heavy weight, this exercise HURTS BADLY I normally can only do about 2-3 sets of this and I'm not very big like you people but I use perfect form. You clowns keep cheating yourselves by not doing this stuff correctly 3 sets of 10-15 are better for you all around than 3 sets of ugly 3-6 reps.

posted by extreme94

ok ill be sure and make sure i go all the way over my chest...cani do you do your pullovers on chest days?

posted by canibalistic_js

I honestly can't fit my entire chest routine on 1 day. It is more like 1 1/2 days with abs or legs day or something that doesn't take chest to move the weight. Rest is key for my body to grow but I like to hit some body parts 2 times a week if it looks like it is lagging but I will let it rest for a a few days at least but eating, rest, and reps get you big in that order. How many exercises are you doing now?

posted by extreme94

last night i did chest and i did flat bench, decline bench, dumbell incline, dips and one set of flyes rep till failure.

posted by canibalistic_js

Actually failure is one of the biggest misconceptions about lifting IMHO. I think it is great and 1-2 sets are great to go to failure but working sets are just as important, perfect form, with a spotter and even solid 8-15 is great for your development deep stretches are great brotha a solid 6 is money in the bank but more sets over reps any. That's my 2 cents. Also, use a heavy weight that you can do a solid set of 10 with and start with a set of 5 x 5 or some variation. Changing your routine is also important the more you do the same exercises with the same weight will only keep you where you are so dumbells, to smith, to barbells to machines (keep these to a minimum) but if you use machines really challenge yourself.

posted by extreme94

ok... i didnt make myself clear on what i actually did. the only thing that i did rep till failure on was the 1 set of flyes. everything else was 3x8....then on my last set i do 2 assisted reps.

posted by extreme94

and after about 3 or 4 weeks i usually switch from dumbbells to straight bar for awhile i hardly ever do smith machine on chest unless i superset incline presses with incline flyes...

posted by canibalistic_js

ok from now on do 5-6 sets of 3-5 no more!!!! Seriously, stop at 5 it seems silly but 5 sets clown! Listen up!

posted by extreme94

ok so between all the chest exercises just do 5 or 6 set?

posted by canibalistic_js

no do a total of 5-6 sets each exercise. Start with 4 then 5 then 6 and so on.

posted by extreme94

haha aight i felt stupid for asking but i thought that seemed alil low but aight ill give that a try!do that for all body parts in your opinion?

posted by canibalistic_js

train every body part like any body part HArd and heavy with a spotter or for form and deep stretching

posted by extreme94

k thanks cani

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