Crossbench Pullovers
Dallas Personal Trainer - A classic exercise that has been used by bodybuilders for well over 50 years. Unfortunately, it is not common to see a personal trainer utilizing this exercise anymore these days in spite of it phenomenal capacity to increase flexibility and muscle definition throughout the rib cage area of the abdomen.
Make sure to start out with a fairly light weight the first time that you do these so that you can safely learn the correct form.
Lay crossways on a bench with only your upper back and shoulders resting on the bench. Your head should be hanging off of one side of the bench and your lower torso and legs should be supported by your feet on the other side. Hold a dumbbell upright straight over your upper chest with your palms flat against the top end of the dumbbell (rather than gripping the handle). Take in a deep breath, fully expand you chest, and then lower the weight back as far as your shoulder flexibility will allow. As you lower the weight, keep your arms straight (but not completely locked). Once you reach your flexibility limit, pull the dumbbell back over you face with your armpit muscles (lats) while keeping your arms straight throughout the movement. As you bring the weight up, breathe out while still keeping you chest fully expanded. When you reach the top, make sure that you do not bring the weight too far forward to where it loses the pull of gravity against the muscles that are being worked. As soon as you reach the top, begin to lower the weight for the next rep while taking in another deep breathe and trying to expand your lungs even more than the first time. Repeat for the specified number of reps.
Over time you will find that you can lower your arms back much further than you could at first due to the fact that your shoulders and lats will become more flexible as a result of performing this exercise. In the meantime, be careful not to push them farther than they can safely go. Be conservative and keep your lats tight at all times during this exercise, especially at the bottom of the motion.
As always, we do not recommend performing any exercise without the supervision of a highly qualified Dallas personal trainer. This exercise description is for informational purposes only. Consult your doctor before attempting any workout program or attempting this exercise or any other exercise on this website.
Make sure to start out with a fairly light weight the first time that you do these so that you can safely learn the correct form.
Lay crossways on a bench with only your upper back and shoulders resting on the bench. Your head should be hanging off of one side of the bench and your lower torso and legs should be supported by your feet on the other side. Hold a dumbbell upright straight over your upper chest with your palms flat against the top end of the dumbbell (rather than gripping the handle). Take in a deep breath, fully expand you chest, and then lower the weight back as far as your shoulder flexibility will allow. As you lower the weight, keep your arms straight (but not completely locked). Once you reach your flexibility limit, pull the dumbbell back over you face with your armpit muscles (lats) while keeping your arms straight throughout the movement. As you bring the weight up, breathe out while still keeping you chest fully expanded. When you reach the top, make sure that you do not bring the weight too far forward to where it loses the pull of gravity against the muscles that are being worked. As soon as you reach the top, begin to lower the weight for the next rep while taking in another deep breathe and trying to expand your lungs even more than the first time. Repeat for the specified number of reps.
Over time you will find that you can lower your arms back much further than you could at first due to the fact that your shoulders and lats will become more flexible as a result of performing this exercise. In the meantime, be careful not to push them farther than they can safely go. Be conservative and keep your lats tight at all times during this exercise, especially at the bottom of the motion.
As always, we do not recommend performing any exercise without the supervision of a highly qualified Dallas personal trainer. This exercise description is for informational purposes only. Consult your doctor before attempting any workout program or attempting this exercise or any other exercise on this website.