The Pull-Over is available in various gyms and is also known as the pull-over machine . Training on this strength machine is mainly for strengthening the chest muscles, the large pectoral muscle and the saw muscle are targeted. The broad back muscle is also included in the workout. The pull over can be used by both men and women. Men get a muscular, athletic upper body, while women can primarily tone the bust. This workout equipment is used by many professional athletes, but anyone who simply wants to build muscle can also work out with the Pull-Over. The training is supported by dumbbells and is therefore particularly efficient.
What should you consider when starting to train with the Pull-Over?
Before you start training, you should go to the gym and have a trainer explain the equipment to you. Especially in the beginning you should only train with a trainer or an experienced partner on the pull-over machine. Have a trainer show you the correct position on the machine, posture and the correct sequence of exercises. A trainer will make sure that you avoid typical beginner's mistakes and will correct any errors.
If possible, always have the dumbbells handed to you for your workout. This has the advantage that you do not have to change your posture and that the risk of injury is minimized. At the end of the exercise your training partner can take the dumbbell back from you. If you are already more advanced with your pull-over training, you can pick up the barbell yourself and put it down again, because your muscles are already better developed by then. Depending on the machine no dumbbell is needed, there are Pull-Over machines that are equipped with integrated weights.
The correct posture on the Pull-Over
When training with the Pull-Over, the correct position is important. You can train with a Pull-Over machine which is especially useful for beginners. With some machines you can train without a dumbbell, so the risk of injury is thereby lower. Sit in the machine in such a way that
Alternatively, you can train with a flat bench and a dumbbell. If you train alone, you should position the dumbbell upright on one side of the pull-over bench. Now lie with your back on the pad next to the dumbbell. Make sure your feet are firmly planted on the floor and bend your legs. Upper and lower legs must be at right angles to each other when performing the pull-over. Turn your upper body slightly to the side and grasp the dumbbell. Grasp dumbbell with both hands, palms touching inside of upper weight plate.
How do you properly work out with the pull-over?
When working out with the pull-over machine, you press the bar with your elbows slowly downwards, towards your stomach. As you do this, exhale. Your upper body must always in contact with the with the pad. When exercising with the pull-over, make sure you do not complete the exercise by swinging the body with your body. Now inhale while letting the bar slide back up. Make sure that your posture on the Pull-Over remains unchanged. When training with the pull-over machine you can also use a barbell. Mistakes rarely occur when training with the pull-over machine. You should pay attention to the following:
- Keep your head and back on the pad
- Do not swing with the upper bodyDo the exercises slowly
- Use a light weight at the beginning of the workout with the Pull-Over machine and increase over time.
- Increase the number of training sets slowly
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Published on: 7 November 2014