I started doing dumbbell pullovers about 3 & a half weeks ago, starting with 24kg, (about 53lb) for ten reps. I'm now up to 34kg, (75lb) for twelve reps, bodyweight 85kg/187lb.
What's the 1/2/3/4 of dumbbell pullovers?
When do these get stuck??
I started doing dumbbell pullovers about 3 & a half weeks ago, starting with 24kg, (about 53lb) for ten reps. I'm now up to 34kg, (75lb) for twelve reps, bodyweight 85kg/187lb.
What's the 1/2/3/4 of dumbbell pullovers?
Filthy casual.
What's casual
Not heavy enough?
I've only been doing it a short time
>dumbell pullovers
Why do dyels insist on these stupid fricking meme movments
my lats blew up when i started doing these.
how do u focus lats over chest? when i first started i only got lat gains, now i only get chest gains...
Upper arms quite close together, so they're moving like you're doing a close grip pulldown, that'll work lats harder. Upper arms more flared, elbows further away from each other, that'll be more chest.
Holding the actual handle of the dumbbell, neutral grip, will help favor the lats & having your palms on the weight part of the dumbbell will help favor the chest.
>meme movements
Who decides what is and isn't a meme movement? People have been doing pullovers for decades, it isn't a new or trendy exercise, and people still do them because it is a very good exercise for the upper body
As for me personally, my lats get hit harder by them than any other movement. I can only do a few bodyweight pullups/chinups after 3 sets of these because of how tired my lats are when I'm finished
People on IST who don't lift decide what meme movements are apparently
Serratus anterior
Are these push or pull?
They're a pullsh movement
Idk they're hard to gauge for me because I do the decline bench version for more chest activation and stop the rep before it moves into the easier part of the rep range (at about 45 degrees from body). How you do the reps is probably going to decide how fast you progress since you can do way more if you lockout the arms and go into the top 1/4th of the rep which is practically rest.
I definitely don't lockout my arm. I wouldn't want to turn this into a tricep movement. I lift until I'm like 2 inches away from having the dumbbell directly above me, but I actually like performing them like this because while it's a bit less tension at that spot, the momentary recovery it allows lets me bust out more high quality close to failure reps
It's more pull than push. It's the lats job to bring the upper arm down. It hits chest a little bit. I didn't see how they hit chest until I did them & then my next exercise, (a low incline bench press) was weaker, (normally do it fresh).
Obviously flys hit the chest. From there, just imagine your arms instead of being out by your sides, are higher up & coming across & down. That's basically how chest is involved
Drop it and start working on front levers
Thanks for the advice *throws it in the trashcan*
how many times do I have to say this
pullovers are not for the lats
Pullovers are for the lats
I do them on my push days when I’m targeting chest
Nice to get some additional lat work in on your chest day
pullovers mainly target the lats tho, homosexual
literally this
It's not different that leg exercises. You can change the range of motion or position to change what you target.
So what does all of the activation research say about dumbbell and barbell pullovers...
Borges 2020 - DOI:10.7752/jpes.2018.02095
“The present findings demonstrated that the barbell pullover exercise emphasized the muscle action of the pectoralis major more than that of the latissimus dorsi.”
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The pecs literally have MORE THAN TWICE as much activation AS THE LATS in the pullover. And that INCLUDES THE LOWERING PHASE!!!! You know, “where the lats are getting a BIG STRETCH!”. Yes....8.4% ACTIVATION!
Muyor 2020 - doi.org/10.3390/app122111138
“In conclusion, the current findings show that the barbell pullover exercise emphasizes the muscle activity of the pectoralis major (mainly in the sternal and lower portions), the triceps brachii, and the rectus abdominis.”
Marchetti - 2011 - PMID: 21975179
“The present findings demonstrated that the barbell pullover exercise emphasized the muscle action of the pectoralis major more than that of the latissimus dorsi.”
Campos 2014 - DOI:10.1590/S1980-65742014000200010
“Comparison of electromyographic activity during the bench press and barbell pullover exercises”
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You’ll have to go break down the different graphs here but low and behold, same outcome. The pecs have about twice as much activation as the lats in the barbell pullover”.
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Typical opposition answers -
“EMG isn’t related to hypertrophy”
I covered that. But it does show up action potentials and when that lines up with leverages (internal moment arms) then yes, that tells us the brain is saying should be doing the most work.
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And in the case of dumbbell and barbell pullovers, it’s not a lat exercise. It’s pecs and triceps.
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I’m also not here to answer “would you do this for lower pecs” and all of that jazz. I am telling you this. Factually. It’s not a lat exercise.
>SCIENCE SCIENCE SCIENCE SCIENCE SCIENCE
I do not care what studies have to say; they do not reflect the real world, especially since most of them can't be reproduced anyway.
All I know is that when I do pullovers, I get a more gnarly lat pump from them than from any other lat exercise (pullups/chinups/rows etc), and my lats become extremely fatigued afterward (losing 15-20kg or so from vertical pulls), and I get major lat DOMS the next day. You cannot tell me with a straight face that I am not working the lats when doing pullovers, it simply isn't possible with all these details.
But go ahead, keep doing your one arm diagonal cable pulldowns, they'll totally give you gigantic lats that'll be twice the size of mine lmao
Why did you tag me? Your activation gays didn't do them on a decline with an ez bar like I do. And I don't need a special sensor to know what was sore the next day.
I use 100lb for 8-10 but Ive been doing them for over a year
I can do weighted pullups with 90lb for 5 reps too
I do them on a decline bench with an ez bar and it hammers my lats top to bottom with the fist of God but it also hits my triceps just as hard so I'm having trouble programming it. I guess I could just run cycles where I do this on back day and just do flies and raises for chest and shoulders?
I guess I'm lucky because my training needs are well suited with an upper day which includes chest and back and triceps, so it's just a winner of a lift for me. Good call doing it on a decline bench. I do it facing sideways on a flat bench but I feel like with the weight I'm using my hips rise up a little bit when my arms are way back which kind of creates a bit of a decline