Dumbbell Pullovers (Crossbench)
This is a classic exercise that you don't see as often in gyms these days. It can really boost chin-up strength (which is crucial to bodyweight strength) as well as help assist you in eventually possibly achieving a Muscle Up (which is one of the most difficult bodyweight strength exercises out there).
In order to perform the Dumbbell Pullover, lay cross-ways on a bench with only your upper back actually laying on the bench and your head hanging off one side and your hips and feet off of the other side as demonstrated n the video. Set a dumbbell standing vertically on the side of the bench that your heads is hanging off of. Reach back and grab the dumbbell with your hands (if you're not flexible enough for this then you will need someone to hand the dumbbell to you). When you grab the dumbbell you will palm it with your hands flat against the inside of one of the sides of the dumbbell (as seen in the video). Bring the dumbbell up to where it is straight over your upper chest to start your first rep.
With your elbows straight, but not locked, lower the dumbbell back until your feel your chest muscles and rib cage area stretch slightly. When this occurs, smoothly bring the dumbbell back to the starting position by contracting your lats tightly. Make sure to breathe in deeply and expand your chest as you lower the dumbbell on each rep and then breathe back out on the way up from each rep. Attempt to keep sticking your chest out throughout the entire exercise though (do not allow your chest to "sink in").
Be very cautious with this exercise at first. It has a tremendous potential to develop lat and shoulder flexibility but if you are not highly flexible at first, DO NOT try to force it. Flexibility will come steadily simply by working prudently within the range of motion allowed by your current flexibility if you will only go to the point that you first feel the stretch on each rep. Over the course of several months of consistently doing these you will notice that your flexibility will improve greatly. Make sure to NEVER allow the weight to go so far back that you feel a stretch in your shoulder joints. If you feel a stretch in your shoulder joints then you have gone beyond the range of motion in which you lat muscles can maintain control of the weight and now the load of the weight is completely on the shoulder joints causing tremendous pressure and putting you at serious risk of tearing a muscle in your shoulder.
If performed correctly and conservatively this exercise will become an excellent source of increased flexibility and pull-up strength. Use it wisely and do not rush yourself to progress in weight or range of motion too quickly.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com
In order to perform the Dumbbell Pullover, lay cross-ways on a bench with only your upper back actually laying on the bench and your head hanging off one side and your hips and feet off of the other side as demonstrated n the video. Set a dumbbell standing vertically on the side of the bench that your heads is hanging off of. Reach back and grab the dumbbell with your hands (if you're not flexible enough for this then you will need someone to hand the dumbbell to you). When you grab the dumbbell you will palm it with your hands flat against the inside of one of the sides of the dumbbell (as seen in the video). Bring the dumbbell up to where it is straight over your upper chest to start your first rep.
With your elbows straight, but not locked, lower the dumbbell back until your feel your chest muscles and rib cage area stretch slightly. When this occurs, smoothly bring the dumbbell back to the starting position by contracting your lats tightly. Make sure to breathe in deeply and expand your chest as you lower the dumbbell on each rep and then breathe back out on the way up from each rep. Attempt to keep sticking your chest out throughout the entire exercise though (do not allow your chest to "sink in").
Be very cautious with this exercise at first. It has a tremendous potential to develop lat and shoulder flexibility but if you are not highly flexible at first, DO NOT try to force it. Flexibility will come steadily simply by working prudently within the range of motion allowed by your current flexibility if you will only go to the point that you first feel the stretch on each rep. Over the course of several months of consistently doing these you will notice that your flexibility will improve greatly. Make sure to NEVER allow the weight to go so far back that you feel a stretch in your shoulder joints. If you feel a stretch in your shoulder joints then you have gone beyond the range of motion in which you lat muscles can maintain control of the weight and now the load of the weight is completely on the shoulder joints causing tremendous pressure and putting you at serious risk of tearing a muscle in your shoulder.
If performed correctly and conservatively this exercise will become an excellent source of increased flexibility and pull-up strength. Use it wisely and do not rush yourself to progress in weight or range of motion too quickly.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com