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  • pullovers

    I tried pullovers for the first time ever. I have read some people say that they work the lats, while some say they work the chest. Tonight I def felt them hit my lats, but I could also feel my triceps being worked. I used slow, controlled reps. I was cautious not to extend my arm as if trying to work the triceps. The DB did not move past my forehead at the peak.

    http://www.youtube.com/watch?v=LfC0SwxAkho

    I used this john meadows video as the guide for proper form. Can anybody give me any advice on how to make sure I keep my triceps out of the move?

  • #2
    Honestly...unless your triceps are so big they throw off the balance in your arms, or are injured, or them getting fatigued first prevents you from really frying your lats, who cares if you feel them in your triceps?

    A member here, PJR, uses a variation of the pullover specifically for triceps and quite a few members tried them out and loved them.

    Also, any type of close grip for lats (IE, underhand grip pulldowns and pullovers) are going to involve a great deal of triceps. I think Kevin Levrone actually tore his triceps from doing, of all things, pulldowns...(as an addendum, I'm not saying they are dangerous movements, I'm only highlighting that the triceps get hit hard with certain lat movements)...



    But to answer your question:

    Actually...I'd think a fully extended arm would take the triceps out of it more. Try keeping your elbows locked out (might have to use lighter weight) and see if that helps.

    Try doing it on a decline bench. Since you're sitting at a decline you get a better stretch in the lats and possibly better contraction in the lats.

    Play around with the grip. I was watching a video of Jay Cutler and he stated that he does "palms flat on plate" for chest and "1 hand grabbing the actual bar, other hand grabbing that hand" for the lats.

    Let us know what you find out!
    Last edited by theroymccoy; 04-24-2013, 02:32 AM.
    Max Muscle
    5020 Katella Ave.
    Los Alamitos, CA 90720
    www.MaxMuscleLosAlamitos.com

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    • #3
      use a pullover machine
      I see you didn't take a s#!t before deadlifting....
      I too like to live dangerously

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      • #4
        I always found these awkward and could never really find the groove on them. However, if you do the same movement patter in the cable station, its a REAL nice movement with lots of small tweaks you can make.

        You can do them standing: http://www.youtube.com/watch?v=RrkkfR4X6DI

        You can do them sitting: http://www.youtube.com/watch?v=TzRDf3IK4YQ

        You can add a focused contraction on one side ("Kayak row"):http://www.youtube.com/watch?v=t7-CwjDfkw4

        Its easy to do partial ROM, extended sets, peak contractions, etc... this way as well. I like to use the "EZ Curl" style attachment as I feel the straight bar involved the tri's a bit more than that one.

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        • #5
          I don't want to be an ass but none of those vids are pullovers in my opinion. They don't have the stretch aspect of the exercise and that is the entire point of the pullover movement. Those are stiff-armed pulldowns, if anything.

          I did a quick video about a month or two ago for a client but can't remember what I did with the damned video.

          EDIT: See if this works. I found the video on my TEAM SKIP facebook page: https://www.facebook.com/photo.php?v...type=3&theater

          Skip


          Facebook: Skip Hill
          Instagram: @intensemuscle
          YouTube: TEAMSKIP
          TikTok: @intensemuscle


          For Training Inquiries: [email protected]

          Use discount code "SKIP" and get your TEAM SKIP protein here: www.TrueNutrition.com/TEAMSKIPblend

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          • #6
            Originally posted by Ken "Skip" Hill View Post
            I don't want to be an ass but none of those vids are pullovers in my opinion. They don't have the stretch aspect of the exercise and that is the entire point of the pullover movement. Those are stiff-armed pulldowns, if anything.

            I did a quick video about a month or two ago for a client but can't remember what I did with the damned video.

            EDIT: See if this works. I found the video on my TEAM SKIP facebook page: https://www.facebook.com/photo.php?v...type=3&theater

            Skip
            Going to add these to my back routine today as I have never done any form of pullover or anything like that lol.

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            • #7
              Originally posted by Ken "Skip" Hill View Post
              I don't want to be an ass but none of those vids are pullovers in my opinion. They don't have the stretch aspect of the exercise and that is the entire point of the pullover movement. Those are stiff-armed pulldowns, if anything.

              I did a quick video about a month or two ago for a client but can't remember what I did with the damned video.

              EDIT: See if this works. I found the video on my TEAM SKIP facebook page: https://www.facebook.com/photo.php?v...type=3&theater

              Skip
              What an ass...

              I agree with that, but I have found them to be suitable replacements for that movement (which I have trouble making work it seems) with a small tweak.

              The main tweak I make is to start the movement at a 45 degree bent torso (so your arms are basically "over your head" at the start, which gets the stretch we are after) and as you do the movement you become more upright.

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              • #8
                lol

                Fair enough but I think this ranks about as much as a pullover as the guys that lean into crossovers and do cable "dumbbell presses".

                Skip


                Facebook: Skip Hill
                Instagram: @intensemuscle
                YouTube: TEAMSKIP
                TikTok: @intensemuscle


                For Training Inquiries: [email protected]

                Use discount code "SKIP" and get your TEAM SKIP protein here: www.TrueNutrition.com/TEAMSKIPblend

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                • #9
                  Roy, by the way PJR or Paul Carter doesn't really do them much anymore, quite a big RAW PL'er now at 255lbs lift-run-bang

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                  • #10
                    Originally posted by Ken "Skip" Hill View Post
                    I don't want to be an ass but none of those vids are pullovers in my opinion. They don't have the stretch aspect of the exercise and that is the entire point of the pullover movement. Those are stiff-armed pulldowns, if anything.

                    I did a quick video about a month or two ago for a client but can't remember what I did with the damned video.

                    EDIT: See if this works. I found the video on my TEAM SKIP facebook page: https://www.facebook.com/photo.php?v...type=3&theater

                    Skip
                    Thanks Skip. There are a few differences in your form and the form that I was trying to duplicate in the video of my original post. I will give it a shot and see if it feels different.

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