With the pullover, you basically lie on a flat bench and hold a dumbbell, with two hands, over your chest. You then bend your elbows and gently lower the weight towards your head; stopping when your elbows reach a 90 degree angle past your head. The rep is complete after you bring the weight back over your chest.

While you may not see this exercise done very much, it is a real classic. The problem with the majority of guys who workout their chest is that often they don’t workout their entire chest or, they may only workout some muscles in their chest a very small amount.

While the pectoralis muscles almost always get worked out, the more subtle chest muscles like the subclavius and serratus, which are below the pecs, don’t get as much attention. This is a big mistake, because those muscles give your arms and shoulders more maneuverability, ideal for pushing and punching.

The most significant benefits of pullovers are that they expand and stretch your rib cage and put resistance on the entire upper body. Pullovers will therefore help you acquire a bigger and wider rib cage and chest.

A further benefit of pullovers is that they can be done at home with hardly any equipment. They don’t require the bench and upright racks to hold the bar that a standard bench press needs. All that you need to have is a barbell or a pair of adjustable dumbbells.

The chest pullover is supposed to stretch your body and not be a heavy lifting exercise. It is advisable to take your time doing it safely and properly. Begin with a relatively light weight and work your way up until you get to a comfortable weight.

Additionally, performing this exercise toward the end of your chest workout will help maximize its effectiveness. The idea is that since your muscles are tight and full of blood, stretching them will increase the amount of muscle you are able to build.

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http://IronChestWorkouts.com is a men’s fitness blog dedicated to writing about the best chest workout information, tips, and exercises on the internet.