Pullovers - do you do them even when there is no machine?

[Methyl m1ke]

Use a dumbell the barbell puts way toonmuch torque on your shoulder. I have done pullovers since i was 15. I can do a 120lb dumbell for a good 4-6 reps now. You must go heavy, think of it like squats for the upper body. Few are up for the challenge but the rewards are immeasurable.

[SF1900]

Laugh all you want. You may be technically right, but bodybuilding is also about appearance and pullovers may make your chest appear to be larger (more expansive). It also is a great breathing exercise, which can improve lung capacity. Shoulder's down, chest out....improved posture.

Will pullovers expand your ribcage significantly?

Not necessarily, but it will train the muscles that expand and constrict the ribcage (intercostals, external intercostals, serratus anterior, SCM, scalenes, diaphragm, etc...) allowing you to potentially increase the volume of the ribcage to tolerate greater amounts of respiration.

Load here would also likely increase cartilage thickness and potentially the density of your ribs.

The Diaphragm makes up about 45% of your breathing ability (chest expansion ability), and I see a lot of people with dysfunction here on a regular basis.

Pull-overs will also stretch the abdominals, and can alter posture; If for instance, you have a kyphotic posture, may also alter the appearance of your rib-cage, simply by creating better looking, more up-right upper body posture.

I am technically right, hence my statement.

[ProudVirgin69]

I love db pullovers for triceps.  The long head of the triceps crosses the arm and attaches to the shoulder ... to fully activate it, somekind of "pullover" type motion is needed.

[The Scott]

I would like to use a Nautilus pullover machine but I don't have one. So I do stiff arm pulldowns standing in front of the lat machine.  It's not as good but it's better than nothing.  I use to pre-exhaust my lats and then do a rowing movement immediately after reaching failure.

It's okay.

[oldtimer1]

The Nautilus pullover is the best exercise machine I have ever used. Increases flexibility and provides perfect lat exercise.

[Dave D]

Laugh all you want. You may be technically right, but bodybuilding is also about appearance and pullovers may make your chest appear to be larger (more expansive). It also is a great breathing exercise, which can improve lung capacity. Shoulder's down, chest out....improved posture.

Will pullovers expand your ribcage significantly?

Not necessarily, but it will train the muscles that expand and constrict the ribcage (intercostals, external intercostals, serratus anterior, SCM, scalenes, diaphragm, etc...) allowing you to potentially increase the volume of the ribcage to tolerate greater amounts of respiration.

Load here would also likely increase cartilage thickness and potentially the density of your ribs.

The Diaphragm makes up about 45% of your breathing ability (chest expansion ability), and I see a lot of people with dysfunction here on a regular basis.

Pull-overs will also stretch the abdominals, and can alter posture; If for instance, you have a kyphotic posture, may also alter the appearance of your rib-cage, simply by creating better looking, more up-right upper body posture.

Prime what exercise would I do to increase knee cartilage thickness?

[Primemuscle]

Kai recommends doing them with a dumbbell at the beginning of your chest workout

Using a dumbbell makes doing them much more stable because it is both easier to grip and provides easier balance.

[Primemuscle]

Use a dumbell the barbell puts way toonmuch torque on your shoulder. I have done pullovers since i was 15. I can do a 120lb dumbell for a good 4-6 reps now. You must go heavy, think of it like squats for the upper body. Few are up for the challenge but the rewards are immeasurable.

Interesting about going heavy. I thought I read somewhere that it is best to keep the resistance light. Of course using a Nautilus pullover machine it is easier and safer to go heavy.

[Primemuscle]

I am technically right, hence my statement.

Glad you cleared that up.

[Gregzs]

Some dumbbell pullovers are done at the end of this workout:


Hunter Labrada Fouad Abiad John Meadows - BACK

[tres_taco_combo]

do them after heavy high rep squats  

[Primemuscle]

Prime what exercise would I do to increase knee cartilage thickness?

Walk however you can to an orthopedic surgeon. Just kidding. Actually, I don't know. Is this possible to do?

[IroNat]

Arnold 1:56

[a_pupil]

The Nautilus pullover is the best exercise machine I have ever used. Increases flexibility and provides perfect lat exercise.

I'm not a believer in exotic machines, but that did look very impressive.

[a_pupil]

do them after heavy high rep squats  

Lol. I remember reading articles and expecting my whole body would grow if I did the breathing squats

Lifting culture has gone quite old school, with full body routines gaining ground vs the single bodypart a day bro splits.

But we need dessicated liver tabs, rheo blair protein and fanny packs to come back.

[The Scott]

Lol. I remember reading articles and expecting my whole body would grow if I did the breathing squats

Lifting culture has gone quite old school, with full body routines gaining ground vs the single bodypart a day bro splits.

But we need dessicated liver tabs, rheo blair protein and fanny packs to come back.

Heavy, high rep breathing squats as espoused by J.C. Hise worked great for me.

[IroNat]

Heavy, high rep breathing squats as espoused by J.C. Hise worked great for me.

Me too.

[pellius]

The Nautilus pullover is the best exercise machine I have ever used. Increases flexibility and provides perfect lat exercise.

This.

It was the first machine Arthur Jones developed and it took many years and prototypes to get it just right for the market. Cracks me up that so many people think Jones was a fraud and knew nothing about body mechanics.

The problem most people, me included, with trying to develop the lats is the grip and the biceps are a weak link. Compared to the much bigger muscles in the back these smaller muscle groups will fail first before you make deeper inroads into the back muscles. You're only as strong as your weakest link and the grip and biceps are the weak links in training back. The pullover puts the resistance example where it's supposed to be. On the upper arms, the elbows. The problem is that most people would pull on the bar in front rather than just drive back with your elbows. I would just not even bother putting my hands on the bar but just position my elbows on the pad to ensure the resistance is always where it should be. My gym doesn't have it and I have considered going to another gym that has this equipment as well as the hack squat which my gym also got rid of.

[tres_taco_combo]

Lol. I remember reading articles and expecting my whole body would grow if I did the breathing squats

Lifting culture has gone quite old school, with full body routines gaining ground vs the single bodypart a day bro splits.

But we need dessicated liver tabs, rheo blair protein and fanny packs to come back.

yes, I read it in a Milo/iron Mind booklet.

good stuff

[Methyl m1ke]

Interesting about going heavy. I thought I read somewhere that it is best to keep the resistance light. Of course using a Nautilus pullover machine it is easier and safer to go heavy.

Im telling you after 25 years of doing them they must be done heavy. Dont use loose form as your shoulders can get messed up easily. It takes a lot of experience to get the most out of them. They will challenge you believe that. Ohvand i put a pair of 80s on the floor to put my feet under. Its better to have someone syltand on your feet but thats not always feasible.

The nautilus pullover offers a better lat contraction at the expense of stretch and they just arent that challenging to me. Trust me-dig deep, really go for it. Work down to 4 reps, its worth it.

[Stanly]

well i have only a slight bend in my elbows when doing Barbell pullovers/medium grip. really do hit my lats well and triceps. prefer doing it than the pull over and press. I mean you can press more weight than you can pull over so the press portion is maybe short changed.

[friedchickendinner]

Or you can do a few sets of pullups

[Grape Ape]

Have not done in a decade, yet strangly do not feel I've missed anything.

[funk51]

Heavy, high rep breathing squats as espoused by J.C. Hise worked great for me.

     for hise not so much.

[funk51]

    for hise not so much.

    maybe he should have used the magic circle.