Pullover: The Underrated Inner Chest Exercise
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Are you tired of doing the same old chest exercises every time you hit the gym? Do you feel like your chest workouts have become stagnant, and you're not seeing the results you want? If so, you might want to try adding the pullover exercise to your routine.
The pullover is an underrated exercise that works your inner chest muscles, as well as your lats, triceps, and shoulders. Despite its effectiveness, many people don't include this exercise in their workouts. In this article, we'll discuss the benefits of the pullover exercise and how to perform it properly.
Benefits of the Pullover Exercise
The pullover exercise has many benefits, including:
- Targets the Inner Chest Muscles
The pullover is a unique exercise that targets the inner chest muscles, which are often neglected in traditional chest exercises like the bench press. By targeting these muscles, you can build a more defined and sculpted chest.
- Works Multiple Muscle Groups
In addition to the inner chest muscles, the pullover also works your lats, triceps, and shoulders. This makes it a great compound exercise that can help you build overall upper body strength.
- Improves Posture and Mobility
The pullover exercise also helps improve your posture and mobility. As you perform the exercise, you'll stretch your chest and shoulders, which can help alleviate tightness and improve your range of motion.
How to Perform the Pullover Exercise
To perform the pullover exercise, you'll need a bench or stability ball and a dumbbell or barbell. Follow these steps:
- Lie on your back on the bench or stability ball, with your feet flat on the floor.
- Hold the dumbbell or barbell with both hands, with your arms extended straight above your chest.
- Slowly lower the weight behind your head, keeping your arms straight.
- Pause when the weight is parallel to the floor, then slowly raise it back to the starting position.
- Repeat for the desired number of reps.
Tips for Performing the Pullover Exercise
Here are some tips to keep in mind when performing the pullover exercise:
- Start with a light weight.
The pullover exercise can be challenging, especially if you're new to it. Start with a light weight and gradually increase as you get stronger and more comfortable with the movement.
- Keep your core engaged.
To maintain proper form, it's important to engage your core muscles throughout the exercise. This will help stabilize your body and prevent any unnecessary movement.
- Keep your arms straight.
Throughout the movement, keep your arms straight to fully engage the inner chest muscles.
The pullover exercise is an effective and underrated exercise that targets the inner chest muscles, as well as your lats, triceps, and shoulders. By incorporating this exercise into your chest workout routine, you can build a more defined and sculpted chest, improve your overall upper body strength, and improve your posture and mobility.
Remember to start with a light weight and keep your core engaged throughout the exercise. With practice, you'll be able to perform the pullover with ease and reap all its benefits. So, next time you hit the gym, don't forget to add the pullover exercise to your routine!