![]() In other words, if your upper arm is moving in toward the front of your body, in some way, you will involve the chest. Your chest muscles control the movement of your upper arm at the shoulder joint. Maximizing muscular development requires hitting the muscles’ different functions through different ranges of motion and various angles. The problem is that the torque diminishes as the movement rises, so tension dissipates of the lats rather quickly.” In Praise of Pullovers Strength Coach Bret Contreras gave his two cents on the study saying, “I think the pecs are in a better position to actually move the weights, but down in the bottom position, the lats get a good stretch under load. The results demonstrated that the barbell pullover exercise emphasized the pectoralis major more than that of the latissimus dorsi. ![]() ![]() The EMG activity of the pectoralis major and that of the latissimus dorsi of the right side were measured simultaneously during the pullover exercise during both the concentric and eccentric phases of the movement. A 2011 study entitled “Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG” published in the Journal of Applied Biomechanics compared the EMG activity of pectoralis major and latissimus dorsi muscles during the barbell pullover exercise, using eight healthy males as subjects. For the answer, you can look to the research. Some debate exists as to whether or not the pullover is a chest or a back move. Modern chests seem to be lagging behind those of the classic physiques that put this move to use on a weekly basis. Maximally developed intercostal muscles will give the illusion of a bigger rib cage when taking a deep breath or holding a pose because the ribs are pulled up by the intercostal muscles. This exercise works not only the chest but also the lats, intercostals and serratus anterior (the muscles of the ribcage). The pullover was a favorite move of some of the greatest athletes of the Golden Era of bodybuilding including The Oak, Reg Park and Franco Columbu. Snice, i was trying to make a similar variation but you nailed it - will have to give this one a shot.Of the dumbbell pullover, Arnold Schwarzenegger has been quoted as saying, “You will not believe the ache in the sternum that this movement will produce! It literally forces your chest apart and forces it into new growth.” Strong words from the owner one of the most famously built chests of all-time. maybe I'll be studly enough one day to use it. Soooohh, an insight to a out of the box exercise WM. (Dave and I just started doing these for a lat WM a few weeks ago.) I prefer the Nautilus model, but have figured a way to make the HS pullover work pretty damn well. ![]() Pause at the top widowmaker style and you've got a nice long tortuous set. I pull all the way down until my hands hit my abdomen and stretch to the top, hands clasped and above/behind my head. This means adjusting the seat so the back of the upper arm is just touching the pad throughout the arc of motion. I clasp my hands overhead at the start and make sure to not even press into the pad with my forearms during the exercise (no elbow extension), which takes the long head of the triceps out of the movement. In the past, trying to grip the cross-bar these felt horrible on the HS model. Only contact with the moving parts of the machine are the elbows on the pads. I think it's a good exercise for a lat widowmaker.I prefer the Nautilus model, but have figured a way to make the HS pullover work pretty damn well. I'm not crazy about the HS pullover either.
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