Pullover machines can be found in many gyms. Exercising on this strength training equipment suits to strengthen the chest musculature; the large chest muscles and the transverse abdominal muscle are strained. The lats are strained as well – the machine can be used by men and women. Exercising on a pullover machine leads to a muscular athletic upper body for men and tightened breast for women. This gym equipment is used by many professional athletes, but it is also an appropriate fitness machine for everybody who wants to increase muscles. As the training can be supported by barbells, it is especially effective.
What is important for the training on a pullover machine?
Before you start your workout, you should get instructed to the machine in a gym. Furthermore you shouldn’t train without supervision, because a trainer can explain the correct position and body posture as well as the appropriate performance of the single exercises. He or she can help you to avoid typical beginners’ mistakes. In addition, a trainer can hand over the barbell to the training person. This can as well be done by another workout partner. The advantage is that you don’t have to change the posture which minimizes the risk of getting injured. At the end of the exercise, the training partner can take the barbell from the athlete. After some time of regular training, the athlete can also pick up and let down the barbell for himself / herself, because then the musculature is already well-trained. Depending on the model of the machine, a barbell is not always needed. Some pullover machines provide integrated weights.
The correct training position
When training on a pullover machine, the correct training position is very important. Workout on a pullover machine is especially suitable for beginners, because exercises can be done with or without barbells. Sit down on the machine with your glute and back pressed to the back upholstery. Bend your arms and lay the upper arms on the provided arm rest. For not deflecting the exercise, you should touch the bar only with the finger tips.
Alternatively you can also train with a dumbbell on a flat bench. If you are going to train without a partner, you can position the dumbbell in an upright position on one side of the pullover bench. Lay down with the back on the padding next to the dumbbell. Care for having a solid stand of the feet on the ground and curl your legs. Thighs and calves must be in a rectangle when training on a pullover machine. Turn your upper body slightly to one side and grasp the dumbbell with both hands. The palms of your hands should touch the inner side of the upper weight plate.
Exercising correctly on a pullover machine
Exercises on a pullover machine are done by pressing down the bow in the direction of the abdominal slowly with the elbow while breathing out. The upper body has to always stay in contact with the cushion. It is important that the exercise is not done by using momentum of the body. Breathe in and let the bow slide upwards. Be careful not to change the body posture on the pullover machine. You can also use a barbell for exercising on a pullover machine. Training mistakes are rarely, but you should try to
- fix head and back on the cushion
- avoid gaining momentum from the upper body
- do the exercises slowly
After starting the training on a pullover machine with only light weights, you can increase the weight after some training sessions. It is important to increase the number of weights not too quickly.
Here you can find all new and used pullover machines on fitnessmarkt.com.
Published on: 16 March 2015