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Getbig Bodybuilding Boards => Training Q&A => Topic started by: tonymctones on April 10, 2008, 08:50:28 PM
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I love pull overs, the pump you get, the stretch in the back and chest and its the only exercise I know of that will hit the serratus. My problem is that my elbows kill me when i use a DB and while its better with a BB they still feel pretty tender.
My question is are there any other ways to do them other than these two, I know about using a lat pull or tricep ext. station but you dont get the big stretch with those and Im not lucky enough to have a pullover machine at my gym...any ideas???????????????? ???
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I love pull overs, the pump you get, the stretch in the back and chest and its the only exercise I know of that will hit the serratus. My problem is that my elbows kill me when i use a DB and while its better with a BB they still feel pretty tender.
My question is are there any other ways to do them other than these two, I know about using a lat pull or tricep ext. station but you dont get the big stretch with those and Im not lucky enough to have a pullover machine at my gym...any ideas???????????????? ???
yeah bud..pull over machines or you can do standing pullovers with a lat tower and use the wide grip handle and go for it.
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yeah bud..pull over machines or you can do standing pullovers with a lat tower and use the wide grip handle and go for it.
maybe ill do the lat station and just do it bent over so i can get the stretch
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maybe ill do the lat station and just do it bent over so i can get the stretch
that's it man!
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maybe ill do the lat station and just do it bent over so i can get the stretch
Actually the best way to do it is to use the high pulley from the crossover station and do them kneeling on the ground. The stretch is insane.
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Actually the best way to do it is to use the high pulley from the crossover station and do them kneeling on the ground. The stretch is insane.
IŽll do them that way to...because the range of motion is greater at thereŽs a better stretch at the beginning of each rep.
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I love to do a couple sets of 15-20 right at the end of back & chest workouts.
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IŽll do them that way to...because the range of motion is greater at thereŽs a better stretch at the beginning of each rep.
In that case try different attachments including the rope attachment or attach some ab straps for a pullove machine effect.
A couple of different ROMs to try:
-The usual, as mentioned while kneeling.
-Bent over, standing.
yeah bud..pull over machines or you can do standing pullovers with a lat tower and use the wide grip handle and go for it.
He mentioned he knew about those.
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A couple of good alternatives:
-Lay on a bench, pullover using a low pulley and rope attachment or ab straps.
-Use ab straps, the ones for doing hanging leg raises, attached to a chin bar. Then pull yourself up by the elbows, using the straps. Very similar to a pullover machine, will not hurt the elbows.
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Are we talking about straight arm or bent arm pullovers? If bent arm pullovers, than using DB's with a hammer grip would lessen the tension on the elbows, forearms and wrist. BB's may be too fixed and awkward for most, giving too much unneeded strain. When working into some respectable weight with the straight arm version, tension on the elbow joints will be more. Sometimes if the hands are placed too wide on the bar, shoulder or elbow stress can occur. Want a narrow grip at all times.
Your not going to mimic or gain all the benefits of the full lying horizontal stretch (BB or DB) with any chinning style, cable or whatever could give (lats, pecs/rib box, triceps and even the abs stretch). Only exception would be an Art Jones type of pullover machine, where you have to jam yourself into it at first. You want the weight pull/stretch forcing the arms/hands back & down (like behind the head) towards the floor, not just out and away from the body like a cable movement. With the bent arm version (as with a pullover type machine) the elbows will lead the motion, which is what you want.
If I had only time for one upper body exercise it would be the bent arm DB pullover and press. A true mass builder. The serratus is hit strongly by any over head pressing, including high angle inclines. The bench and chins/lat machines also. Good Luck.
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this one time i was going for heavy pullovers laying across a bench with a DB. i was about 185 pounds at the time and decided to go heavy with a 90 because, y'know, gotta look good for the fans.
anyway, i managed to get the thing up, but when i went back i realized it was way too heavy and pushed with my feet hard, y'know, like i do when i bench.
as it turns out, that's a terrible idea for pullovers because next thing i know i'm about to do a backwards somersault over the bench with my hands around a DB half my weight. i let go and just managed to roll over sideways like an idiot.
haven't done pullovers since.
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this one time i was going for heavy pullovers laying across a bench with a DB. i was about 185 pounds at the time and decided to go heavy with a 90 because, y'know, gotta look good for the fans.
anyway, i managed to get the thing up, but when i went back i realized it was way too heavy and pushed with my feet hard, y'know, like i do when i bench.
as it turns out, that's a terrible idea for pullovers because next thing i know i'm about to do a backwards somersault over the bench with my hands around a DB half my weight. i let go and just managed to roll over sideways like an idiot.
haven't done pullovers since.
LOL some of the stories we must have when lifting have got to be hillarious, we should all get together and write a book
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I do them either with a barbell or a plate or two on a decline bench. Works great, but for your problem, I'd try and find a pullover machine-preferably an old Nautilus one.
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no one has in love for the DB pullovers ??
I can't stand doing machine, if I could do a free weight version
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i do machine pull overs for back (keep it in front of me..dont allow my arms to go too high)... OR...i do stading lat pull down machine pull over type of exercise..... put a tricep flat bar attatchement on the pull downs...hold it with arms straight, then pull down with the lats keeping the arms straight
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I prefer to use an EZ bar for pullovers
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Actually the best way to do it is to use the high pulley from the crossover station and do them kneeling on the ground. The stretch is insane.
Good alternative to the pullover machine.
One of the best workouts for bringing up the lats is as follows.
Deadlifts
Wide grip chins - pause at top and bottom
DB Rows
Close grip chins superset with pullovers
your lats will scream the next day.
8)
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LOL some of the stories we must have when lifting have got to be hillarious, we should all get together and write a book
it'd be a damn encyclopedia. i know all by myself i'd have at least a chapter or two, given all the dumb stuff i've done. ::)