If you want to train the large pectoral muscle (musculus pectoralis major) as well as the saw muscle, you should perform a pull-over workout or train on the pull-over machine. Accompanying the two muscles, the broad back muscle is also worked at the same time. Most of the strength and professional athletes simply cannot do without the pull-over training on the pull-over machine. A beginner, on the other hand, should always perform this work-out only with a training partner or a trainer who hands him the dumbbells for this purpose, because then the body posture does not have to be changed. This approach then reduces the risk of injury at the same time. Most of the athletes see the advantage of the Pull-Over in the fact that they can train chest and back at the same time.
The Pull-Over Work-out
First, you lie crosswise on the pad with only your upper back resting on it and your legs bent with both feet firmly planted on the floor. Upper and lower legs form a 90 degree angle. Now take the dumbbells that have been placed on the pull-over bench beforehand and stretch them vertically upwards overhead.
In this exercise, it is important that the buttocks and also the lower back are pressed upwards during the exercise. The arms are not fully extended during the execution, as this protects the elbow joints. While inhaling, the dumbbells are lowered as far as the body allows. The following applies: The further the dumbbells are brought back, the more the chest muscles are tensed.
The pull-overs should be performed in a concentrated, controlled and slow manner. Those who start with the pull-over exercises should be shown exactly how to do them and be guided by a trainer. The trainer usually stays by the beginner's side during the first training sessions to hand him the dumbbells after the beginner has assumed his position. Since the number of incorrect postures is quite high at the beginning, the trainer will correct them and protect against incorrect postures that can be adopted on the pull-over machine.
Pull-Over: Flat Bench and Dumbbell
In addition to training on the pull-over machine, you can alternatively train the pull-over on a flat bench with a dumbbell or barbell. The advantage of the pull-over machine is that there is usually no need for a dumbbell and the risk of injury is lower, especially for beginners.
If you want to buy a pull-over, or the appropriate strength equipment for it, then most choose a weight bench, which is also called a flat bench. In order for this to be used effectively, you also need dumbbell bars with weights and/or dumbbells.
Buy the weight bench for pull-over
There is a countless variety of weight benches offered on the market in terms of brands and variations. Therefore, it is almost impossible, especially for a layman, to decide. On the market, in addition to cheap products, you can also find weight benches for pull-over, which are totally overpriced. This means that in the real sense there is something for every budget.
What to look for when buying?
1) On the total weight, which is permissible for the weight bench. Here you should subtract your own body weight from the permissible total weight and thus calculate how heavy the weights may still be. As an example: If you press 50 - 60 kilos, yourself weighs around 70 kilos, then a weight bench with 120 kilos total permissible weight is not sufficient.
2) The design must be stable to safely perform the pull-over. Here, the quality goes before the price.
3) The weight bench for the pull-over should be adjustable.
Buy dumbbells for pull-over
Dumbbells are compact weights that are particularly suitable for pull-over training at home. But even here there are great differences in terms of workmanship. Therefore, it is also true here before buying exactly inform and get advice. So that the safety for the Pull-Over are given.
More tips on training with a Pull-Over as well as the most common training mistakes on the Pull-Over can also be found in fitnessmarkt.de magazine.
Image Source: #158774131 Jale Ibrak / stock.adobe.com
Published on: 19 February 2015