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Are dbell pullovers effective for chest growth?

Are dbell pullovers effective for chest growth?

  • Yes

    Votes: 32 51.6%

  • No

    Votes: 30 48.4%
  • Total voters
    62
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DBPullover.gif


If you mean these, yes.
 
... Do them for lats, not for chest. CHest might see a little action but it's not gonna compare to presses, flies, etc
 
They develop the intercostals, but I've also found they help lift up the chest.

I usually do them at the end of back/tricep day.

You can use either DB's or the EZ-Bar
 
well it depends how they are done; lengthwise on the bench with straight arms & short ROM can hit predomenently the upper pecs and some lats; cross bench can work the pecs, intercostals and lead to a hernia of the median rectus due to the extreme stretch placed on the abs as you drop your hips below the bench and stretch back

S
 
Last edited:
A nice, deeep dumbell pull-over with a flex when the dumbell is completely over your chest is like a strick-form squat for your upper body. It hits a lot of groups.
 
I do them and have seen improvment in my chest and intercostals.

I do 3 sets ranging from 12 to 15 reps.


I think it helps stretch the muscle after heavy presses.
 
i find it hard to believe a dbell pullover using a 90-100lb bell would cause more growth than doing inclines for reps with 315..lifting aint rocket science
 
I believe that dumbell pullovers are a great chest and lat movement. If you do it AFTER a tough pressing workout, you will feel it in your pecs. If you do it after chins and rows then it wil finish your lats. I do it on its own workout using TWO dumbels - one in each hand and go up to 60lbs in each which causes incredible tension.

It is pretty much the only exercise that you can do that hits your lats without affecting your biceps and grip. It also pulls your chest from a totally differnt angle than any pressing movement. If you havn't already guessed, I love em!
 
I used to do them to finish off a chest workout when I didn't fancy flyes. The guy in the anim has his glutes too high IMO.
 
skacorica said:
Just what it says. I've seen a lot of debate on this lately and Im curious what you guys think.
Click to expand...

I have had this exercise in my routine after back work since day one. I do them with my shoulders on the bench, legs extended with hips dropped low, db above .... then drop the db behind my head and stretch. Pull it back to above my eyes thinking only elbows moving so I don't involve triceps.

3 X 8 with 85 lb db.

I firmly believe this exercise widens the rib cage, giving your chest a deep, wide, full look.

If nothing else ... it is a great stretch.
 
Just a casual overview of some muscles involved:

Primary muscles involved:
Triceps
Pectoralis
Lats
Serratus
Deltoid
Forearms

Stablizers & secondary muscle groups:
Abs (rectus ab, intercostal, transverse ab)
Neck flexors (Sternocleidomastoid)
biceps
neck extensors


I'm sure I'm leaving a lot out there.
 
There is plenty of upper back stress on the scapula muscles like the teres major and minor, but insignificant stress on the deltoid, biceps, forearms, or neck extensors.
 
I used to do them for the lats

But they put quite some stress on the deltoids and and other exercices are much more effective
So I no longer do them
 
Wow, pulled my topic from February. I guess Ill add that I did put them in my routine, but mostly I just like the stretch.
 
skacorica said:
Wow, pulled my topic from February. I guess Ill add that I did put them in my routine, but mostly I just like the stretch.
Click to expand...


Yeah their good for a stretch but I have never noticed any benefit as far as muscle gain. I stopped doing them years ago.

BTW where in Ft Collins are you? I am from Loveland is why I ask.

Cheers,
Scotsman
 
bignate73 said:
i use them to stretch my clients and to correct thier winged scapula
Click to expand...

...winged scapula. I dunno, but I just visualized you training a bat or something. j/k.

They are a great stretch IMO, but they never did anything for me either. It is definately one of those 'exercises of feeling'.
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Well I got serious on them when I saw Nasser reccomending them in FLEX back in '99 or about. He was using a 200lb dumbel - said they thicken the whole upper body.

Dorian Yates used the machine version, so I believe that there must be some benefit form the movement, otherwise someone as scientificaly minded as he, wouldn't do them.
 
I do them for my main tricep exercise but lying length was on the bench with my head just over the end. kills my triceps! feel it a little in the chest and lats. I must be doing them a little diferent, concentrating on the tricep extension before bringing uper arms over the head.
Oh and dont drop dumbell on nose. Did that! dohh!!! Now i stop before the dumbbel gets over head with arms fully extended. have done them with barbell and curlbars for same efect.
And yea great stretch.
 
Maybe a secondary effect of just the top portion for holding the dumbell but for chest? Nope. I dont see that in any way. Nice exercise though.
 
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