Hey all, I am currently trying to cut and am following a modified Body for Life weight training routine and am cutting fat. I have a condition called pectus excavatum which means the center of my chest is sunken in. One thing that seems to help loosen my chest is the dumbbell pullover. I have been substituting the pullover for my primary chest exercise for the last couple of weeks. This is fine but I don't feel that it works my chest as well as dumbbell presses or flys. Would I be overworking my chest or triceps if I incorporated pullovers into my back days? My workouts run in two week cycles, so I will put a sample below...
Sunday: Lower Body
Monday: HIIT
Tuesday: Upper Body
Wednesday: Back and Forearms
Thursday: Lower Body
Friday: HIIT
Saturday: Off
Sunday: Upper Body
Monday: Back and Forearms
Tuesday: Lower Body
Wednesday: HIIT
Thursday: Upper Body
Friday: Back and Forearms
Saturday: Off
Here is what is currently in my upper body and back/forearm workouts...
UPPER BODY
CHEST
DB Pullover Sets = 12 reps, 10 reps, 8 reps, 6 reps, 12 reps
DB Press Set = 12 reps (to failure)
TRICEPS
DB Overhead Extensions Sets = 12 reps, 10 reps, 8 reps, 6 reps, 24 reps (to failure)
SHOULDERS
Lateral Raises Sets = 12 reps, 10 reps, 8 reps, 6 reps, 12 reps
Front Raises Set = 12 reps (to failure)
BICEPS
Seated Curl Sets = 12 reps, 10 reps, 8 reps, 6 reps, 12 reps
Hammer Curl Set = 12 reps (to failure)
BACK/FOREARM
DB Row Sets = 12 reps, 10 reps, 8 reps, 6 reps, 24 reps (to failure)
Modified DB Shrug = 12 reps, 10 reps, 8 reps, 6 reps, 24 reps (to failure)
DB Wrist Curls = 12 reps, 10 reps, 8 reps, 6 reps, 24 reps (to failure)
So the question is, would adding the pullovers to my Back/forearm day and substituting another primary chest exercise on upper body days be too much work for my back/triceps?
Thanks for your help
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05-28-2008, 06:02 AM #1
- Join Date: May 2008
- Location: Virginia, United States
- Age: 48
- Posts: 734
- Rep Power: 207
Can I add dumbbell pullovers without overworking my triceps or chest?
Last edited by utvolman99; 05-28-2008 at 06:05 AM.
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05-28-2008, 07:16 AM #2
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05-28-2008, 08:07 AM #3
- Join Date: May 2008
- Location: Virginia, United States
- Age: 48
- Posts: 734
- Rep Power: 207
So, your saying that I souldn't add pullovers to my back day in addition to lets say dumbbell press on my chest day?
Maybe, I should alternate from workout to workout between pullovers and presses as my primary chest excersise? I just don't feel like my chest is getting enough attention with the pullovers...
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06-02-2008, 10:01 AM #4
Vol,
I have pectus too and it sucks, always has and always will. A few years ago I decided to do the opposite of what you are doing and I went from 185 to 250.
My whole physic has changed dramatically, including my chest. I still lift very heavy (for me) and do lots of chest. I incorporate pullovers on my chest day. I'll do them on the same days I do flat bar benches and dumbbell press. I do them all together and I throw in the pec deck. Some call it over training but my body responds well to it. On my pull over?s I stop and pause when the dumbbell is directly over my stomach area and squeeze like a bitch. Flexing my chest real hard. When I'm done with the pull over?s, I leave feeling very defeated, exhausted. It has worked for me pretty good. We all have different make ups but us pectus few; need to over train the chest.Slap 'em into submission
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