Injury Prevention in Bodybuilding Exercises (III): Pull-Over

The pull-over is an exercise of opening of the ribcage, i.e., strengthens the muscles involved in inspiration and stabilization of the rib cage when it is widened. Work mainly the pectoral , part of the triceps, older serratos y latissimus dorsi.

The exercise of pull-over is not very recommended for beginners or people with back problems or shoulder It requires some technique for its realization, so beginners is advisable to begin to work with simple exercises and once mastered working with dumbbells suggest the pull-over.

Position: stretched over the Bank, your feet flat on the ground at 90 degrees.

Grip of the cufflink: with both hands, thumb and forefinger closed fist, finger tip stands out for discs to prevent falling backward. Outstretched arm and elbow semiflexionado.

Movement: lower the dumbbell behind your head with elbow semi-flexed at the time that it inspires and opens the chest. Start the ascent from the chest and dorsal movement (not with arms) and exhaling while turns to the final position with elbows extended and arms forming 90 degrees with the trunk (not beyond).

Most common errors and solutions:

  • In the opening of the ribcage exercises it is very common arch your back too, especially in the pull-over when it comes to lower the weight. The most common is that this bowing is compensated with a abdominal contraction, But if the abdominals are not your Forte you can adopt a position where pectoral not for beginners toes rather than being on the ground are elevated to forming the hip and knee joints 90 degrees, in this way the hip is antevierte and the back is no longer so arqueda for leaning on the Bank.
  • Another very common mistake is not the elbow lowering dumbbell semiflexionar and make it down it with the arm fully extended, What tends to overload the forearm and give options to shoulder out of your site to create a very long lever arm. This error is very good to have a teammate that fix position or Ponte with the head near a wall to prevent that cufflink go beyond where it should.
  • Download too in orbital motion can also hurt the shoulder joint. You will know that you have arrived at the top when you feel a slight stretch in the breastplate, don’t lower the dumbbell, and your shoulder will thank you.
  • Forget about breathing: being an exercise where the opening of the ribcage is muscle work, if we forget about breathing we will be limiting the action of the movement. Don’t forget to inspire to lower the dumbbell and go progressively releasing the air when lifting.

In the Gallery of images that we offer then you can see:

    • Image 1: start and end of the movement in the making of pull-over. Attend to the position and angle of the elbow, both at the beginning and at the end

.

  • Image 2: main muscles involved in the pull-over. The pectoralis major develops especially the thickness, the pectoral minor stabilizes the shoulder blade of the triceps are working the long portion of the serratos older serratos. Back in addition to the latissimus dorsi involved round major and rhomboid.
  • Image 3: variant with cross support on bench, that further promotes the opening of the ribcage. In this case the pelvis must be lower than the blades. Only for advanced, under the supervision of partner and with load of well-controlled cufflink.
  • Image 4: pull-over with machine Variant. Where in your gym has a machine to pull-over if you’re beginner you’ll find it easier to do this exercise, although remember to seek help from the monitor so you adjust the machine to suit you.

See complete gallery»Pull-over (4 photos)

Gallery

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