>single handedly transforms your physique unlike any other exercise
not only looks cool doing it, but it works like nothing else
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>single handedly transforms your physique unlike any other exercise
I did this today for the first time and I only felt triceps and shoulders at best.
The degree of elbow flare targets different muscle groups. Try flaring your elbows out more to hit the lats more and go for a deeper stretch. Also use light weight in the beginning and focus on form. I started with 7kg 6 weeks ago and I'm doing 12kg now. My lats have blown up, my body is completely different.
Post body
>6 weeks ago
>My lats have blown up, my body is completely different
did you also get a harem of 18 yo virgins?
lower your hips to the floor and it will work your lats like no other exercise.
if doing heavy dumbbell pullovers correctly, you should feel like Kong afterwards.
you're not activating your lats at all.
when your lats activate the scapula should shift around your ribcage.
On the way up you have to pull really slow. Should feel shaking in the lats. Low weight, this is all about control.
there's already a pullover thread, how many do you need?
I've never seen anyone else do these at the gym in 5 years of lifting so my answer is that there can't be enough threads about it.
based as frick
added them to my routine today based on the other thread and i'm liking it so far
op picrel’s hips are way too high
they are doing it wrong.
>gives you a hernia
you would have to be so moronic that you're a genius to pull this off
I find it a very mediocre and uninteresting lift
I find YOU a mediocre and uninteresting lift
You can't keep doing them lying across the bench. Eventually you get strong enough to where the weight kinda throws you around & you need to do them lying on the bench itself. It's still a very good lift. I'm tempted to put my bench on the first decline next time in order to give me slightly more active ROM.
I'm a fat lift at home weak moron that can't do pullups so I do these along with a variation of rows. Dunno what else I can do to train lats without some kind of cable machine.
Crossbench is moronic. The lats tend to have bad leverages around full shoulder extension on average (though some lat fibers might have some and some may help a little bit with scapular movement and moving the shoulder joint) which is when the resistance is greatest which requires the upper chest and triceps to do more worst and the resistance continuously decreases until 90 degrees where there is no resistance.
>b-but muh ribcage
A myth
>b-but muh serratus
Will get trained with any suitable exercise that rotates or draws the scapula forward. You can train it with more effective exercises.
You have three valid options for doing a shoulder extension exercise
1. Pullover machine
2. Straight arm pushdowns with twice the effectively loaded rom of crossbench and potential for better loading in general depending on the angle of the cable. There are quite a few variations in the way you can set it up. You don't have to do them standing.
3. Decline bench pullovers; a 45 degree decline allows for a good effective rom and greatly improves the resistance curve of the exercise to place the most load around where the lats are the strongest and less load where tension on the lats drops off (near full shoulder extension and flexion).
Please post body
I'm curious what physique gives this type of advice.
all do respect, sir, but I think you're mistaken. Cross-bench definitely has a different feel to it than cable pullovers.
Now, don't get me wrong, I love cable pullovers, and in fact, I do them far more often because it's just more convenient. But I just don't feel the stretch as much w cable pull overs, tbh.
Am I moronic if I do lat pulldowns supersetted w pullovers?
>a different feel
Sensation is the wrong way to judge an exercise. The actual mechanics are much more reliable. The cross bench or even flat bench pullover just has bad mechanics in general, especially when it comes to training the lats; the reason you would do a shoulder extension exercise in the first place. The lats are strongest in the positions where the resistance is lowest in the motion (most of the motion is horizontal at that point, hence not in line with the resistance and requiring almost no force during that part of the motion).
>I just don't feel the stretch as much w cable pull overs
The "stretch" is just your nerves telling you to stop putting your tendons in a compromised position and to get out of that position. It's not something to be sought out. Typically where that sensation is also happens to be where some muscles in general have bad leverages.
Stretch is better for muscle. You're egolifting.
I fricking love the pullover, favorite exercise
I use a bench next to a cable machine, 45 degrees, face away from the cable and use a straight bar to do pull overs. Nothing hits my lats better.
Years ago, when I first took up lifting, I tried this. I ended up popping my shoulder out of its socket. I popped it back in and was sore for a couple days. Next week, I tried again and popped out the other shoulder. No real injury just pain and soreness. I rate this a 4/10.
>looks cool doing it
More like makes you look like a dumbass, but yeah they are great.
Does absolutely nothing
skill issue
>brakes your bench
Why does everyone say to do them sideways on a bench instead of laying flat on it?
If I don't have support for my neck i get neck pain.
Couple of guys at my gym do these but while laying flat on the bench. I'm tempted to give both varieties a try. Would be curious what the diff is though.
Same, I simply do them flat on the bench but allow my arms to go beyond and almost touch the ground with the dumbell
I've been doing them from time to time, but i fail to realize the real, actual, tangible difference between this and pullups
Im able to do pullups, rows, tricep seated dips and a shitload of stuff with heavy loads on machines, but pullover with dumbells for some reason fricking mogs me. Based exercise as frick
>do chins before pullovers
>minimal performance drop, hardly noticeable
>do pullovers before chins
>gigantic drop in performance, can barely do 3 bodyweight reps
I'm convinced that crossbench pullovers are the holy grail of lat training, nothing demolishes my lats as hard as they do. The stretch is absurdly powerful
It's a great exercise but people will go back to not doing them once the meme hype dies down
What's the opposite of a pullover?
A pushover.
Trousers I guess.
A pushinto
I'm up to 45lb 3x10's (1 warmup set @ 25lb). I fricking love pullovers, bros.
What's a good starting weight for a bodyweight twink?
I started with a 15 to get my setup and form down. Once I got used to the movement the weight progressed faster than I thought. For the record I am gigaDYEL.
Cheers son.
Why aren't you just doing hand stand push ups?