Build a ripped, athletic chest doing the best exercises the right way
The typical dumbbell chest workout includes plenty of flat bench presses, incline dumbbell presses and maybe even flies. The problem with this workout and exercise selection? If you’re not including dumbbell pullovers, then you are missing out on one of the best chest mass building options available to you.
In this video, I show you how to properly perform a dumbbell chest pullover to target your chest (and upper chest specifically) much more than the lats. With a few tweaks of how you initiate the movement as well as the depth that you lower the dumbbell over your head during the exercise, you’ll be able to turn this into a great chest developer.
To build a bigger chest with dumbbells you need to be sure that you are using heavy enough weight to stimulate overload. Most of the time, the old standby exercises of flat and incline bench presses are therefore used. That being said, the dumbbell pullover can also be done with a single heavy dumbbell. Because of the movement pattern being used, you are still ending up in the traditional pressing finish position. You get to the end of this press contraction in a unique way however.
Start by holding the dumbbell with both hands on one end. Slowly lower the weight behind your head until it is level with your head. There is no need to lower the dumbbell any further as this can compromise a vulnerable shoulder joint and cause unnecessary damage. When doing this as a lat exercise, the stretch becomes more important. For the chest however, the real benefit of the move comes from the execution of the squeeze or contraction of the pecs at the top.
That said, you will initiate the concentric part of this chest workout staple by squeezing your hands together. Of course, your hands won’t be able to move any closer together since they are bound by the dumbbell. You will however be able to heighten the contraction of the chest by doing this. This horizontal adduction is one of the key functions of the pecs and is responsible for the effectiveness of this move in your chest workout.
If you are looking to build a bigger chest and train at home or the gym with dumbbells, you will definitely want to consider putting the dumbbell pullover back in your chest workout routine. If you want to build an athletic chest then head to http://athleanx.com and check out the ATHLEAN-X Training System. Elite pro athletes are using these exact workouts to build impressive and powerful pecs.
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