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Find out here everything about Pullover on flat bench.
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In this article we are going to show you how to make Pullover on flat bench:
Summarized explanation
Lying perpendicular on a flat bench, with feet on the floor hold a dumbbell with two hands behind your head and return
Step by step
1-Lie perpendicular to a flat bench lean back on bench and feet on floor
2-Hold a db with both hands on top of your chest and keep arms slightly flexed.
3-Lower db behind head
4-Raise and return to starting position.
| Must Keep elbows semiflexed and motionless diuring the movement |
Don´t Let the dumbbell fall back brusquely |
Tips Keep elbows pointing to the ceiling at all times. |
Extended Explanation
Lie in a perpendicular position on a flat bench supported only by shoulders and high back on bench with feet with flexed legs on floor.Grab a db with both arms to your chest with slightly flexed arms.This is the starting position.Start lowering db behind head and elevate it again to the starting position.This is a rep.
Basic Muscles Explanation
The Latissimus dorsi is a long muscle that covers the lateral part of the back.The Teres major is a small, rounded muscle located alongside the superior part of the Latissimus dorsi. In the scapular zone, the Rhomboids and the Trapecius unite in its middle part. The Trapecius is a long, diamond shaped muscle, that descends from the neck to the middle of the back. The middle part of the trapezius is greatly involved in this type of movements. The Rhomboids hides under the Trapecius in the middle section of the back.
Muscles & Joint Actions
In pull movements, such as rows or pulls, the arms move backwards from the forward position.To make elbows surpass the back level, the shoulder scapulas meet the spine by contracting the rhomboid, the major dorsal, the round major and the middle section of the trapezius. The elbow flex is important in these exercises because the biceps contracts in a secondary manner to benefit the arm pull.
Sport Uses
The muscles and actions involved in these back exercises are crucial in activities that require approach movements and arm pulls, where the arm is pulled to meet the body. Sports that include these movements are rowing in all its variations and gymnastics with machines. Also rugby, judo or swimming. In regards to other sports where the pull or approach are used as technical moves are archery and volleyball shoots.
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