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Dumbbell bench press dumbbell or barbell bench press are excellent exercises for both pectoralis major and minor.
Cross bench dumbbell pullovers. Maneuver the dumbbell to your rib cage and press it overhead. The dumbbell pullover was a staple for classic old timers. Bodybuilding greats like arnold dorian yates ronnie coleman and frank zane swore that the dumbbell pullover played a huge role in their upper body development.
Cup both hands around the end of the dumbbell gripping the bar in the crook of your thumb. How to properly dumbbell pullover for a big chest. Grab a fat dumbbell at one end with the palms of your hands against the plates and your thumbs underneath the handle.
When you perform the cross bench dumbbell pullover you can achieve better expansion of the rib cage by keeping your pelvis lower than the shoulders. Ronnie coleman and dorian yates complimented the exercise for developing sweeping wide lats. No bench or dips.
I personally feel that the dumbbell pullover stretches the chest a bit more and the barbell pullover places a little more emphasis on the lats. There are two basic variations to the pullover the barbell version and the cross bench dumbbell version. Use a safe grip.
Position yourself perpendicular to a bench with only your shoulders on it. Performing this movement with straight arms makes it more difficult increases the stretch on the serratus muscles and lats and forces the core to work harder. The straight arm dumbbell pull over is an exercise that targets the muscles of the pecs lats and serratus anterior muscles.
The cross bench version of the dumbbell pullover was made popular in the 1970s golden era of bodybuilding and arnold especially as it was used it most often as a brutally effective finisher in his now famous double split routines. Should you add bent arm barbell pullover to your routine. Cross bench dumbbell pullover millenniumpt.
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