on exrx, they list barbell pullover's as targeting the lats where here on bodybuilding, they say it targets the chest more.
so which is it?
or does it depend on how you lay on the bench (regular vs perpendicular)?
thanks.
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Thread: barbell pullover
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10-23-2007, 08:11 AM #1
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10-23-2007, 08:25 AM #2
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10-23-2007, 08:36 AM #3
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10-23-2007, 08:39 AM #4
- Join Date: Oct 2007
- Location: California, United States
- Age: 64
- Posts: 57
- Rep Power: 317
Pullovers work mostly the lats and tris. One of my fav exercises.
After a warm-up set, try to bring the bar down to the floor on the pullover. On the up part, bring the bar to the chest and then do a bench press with it. Bring the bar back down and then do the pullover. That will give the chest a little bit of work and the tris also getting hit with a different angle.
This also works the intercostals in the rib cage.
Note: I dont use dumbells for this....I use an easy curl bar.Last edited by Mr Vincent; 10-23-2007 at 08:44 AM.
The body is a terrible thing to waste.
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10-23-2007, 08:43 AM #5
Both
I can see it targeting both, legnthening the chest while extending the lats. You know Arnold use to praise this exercises as one of his key movements in legnthening his pecs, but with a dumbbell.
Looks like if you where to grip the bar with a behind the bar grip and keep your elbows bent at 90 degree bent this would focus on the delts.
gripping the bar in the regular position while keeping your arms bent slightly will focus on the pecs, of course you will feel this on the lats and trap muscles as well, primary muscle is the pec the other muscles are use for suport.
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10-23-2007, 08:51 AM #6
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10-23-2007, 09:11 AM #7
- Join Date: Jan 2004
- Location: New York, New York, United States
- Age: 58
- Posts: 3,707
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I believe the degree of arm bend you have can affect which muscle groups are more directly affected. The straighter the arm, the more I seem to feel the lats; the more bend, the more triceps (especially) and chest.
On t-nation, a variation whereby you keep your elbows bent at 90-degrees throughout the ROM is touted as a tricep exercise.
Experiment around.Keep on hulkin'.
I won't quit till no shirt will fit.
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10-25-2007, 09:40 AM #8
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10-25-2007, 09:57 AM #9
Exactly.
Pullovers probably have the most variance of any "standard" exercise where people feel them.
They DESTROY my lats. I get zero pec out of them. But I have known guys who love them for chest (pecs, not just rib cage).
Due to different attachments, fiber ratios, lines of force, innervations etc, each exercise hits everyone a little differently. A degree of anatomical variance is the norm, not the exception.
Where you feel them is what is important.CSCS, ACSM cPT.
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10-25-2007, 10:36 AM #10
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