I have been doing the straight-arm pullover in routine. And when I do it I have only shoulders touching the bench like this guys doing. http://www.t-nation.com/img/photos/07-0 ... MPO-1A.jpg I'm wondering if this is bad for your lower back?
Not it seems to put a little tension on lower back, and I was wondering if this is necessarily a bad thing. Should I go to where full body is on the bench like this guy? http://kbierek.powweb.com/shapefit-pics ... lovers.gif
Thanks!
straight-arm pullover off bench bad for back?
Moderators: Boss Man, cassiegose
I don't think this will create any structural issues (joint or cartilage). It might require some more back strength than you currently have. I would approach this in moderation for 6 weeks before attempting heavy weights or high repetitions. By 6 weeks you should have developed sufficient back strength for this.
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steveabode
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for strengthening
I would be inclined (excuse the pun) to go for the second variant of this- or combine sensiblech suppoted back and leg position into two sets straight then two sets bent-am pullover, bent arm being a lot safer at failure...
I can't see the point of the incline on the first example as putting your joints beyond natural range of motion is asking for trouble and the inclined free support version in the first pic is definitely trying to make the lifter hyperextend through gravitionally overbalancing...
I can't see the point of the incline on the first example as putting your joints beyond natural range of motion is asking for trouble and the inclined free support version in the first pic is definitely trying to make the lifter hyperextend through gravitionally overbalancing...
It works the serratus anterior and give a finished appearance to the torso.swanso5 wrote:why bother with them at all? i'm not a fan...
you wanr chest work then bench or push up
back work chin up and row
It certainly is not a primary or even a secondary chest exercise, but it is quite reasonable to include it.
There are even pullover machines for this purpose.
As long as he is working all his muscle groups and not neglecting any to do this, I have no objection.
Sometimes you respond with such clipped answers that perfectly solid advice gets lost in the translation. Must be an Australian thing.swanso5 wrote:if he's doijng pullovers for serratus anterior work (a small muscle at best but important for other fucntions not benefoited from doing pullovers) then he better be doing the big basic exercises
Yes, he should be pulling this all together with either power cleans, or dead lifts or some similar lifts.
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steveabode
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bonuses
OF course if we're talking about going beefcake in the gym then the big muscles pack out quick so very much yes to benches, pushups et al, however if Derelict does other sports the pullover can really improve all throwing activity, including tennis overhand shots like serving, and the extra stability in that area helps to control layups in b.ball. Plus of course if there is delt raises in his workout he's gonna want an antagonist to that, so it's a good exercise for stabilizing the shoulder in general. I would think that it would work Pectoralis Minor too- a muscle that's a lot stronger than it's given credit for- due to the size of the overlaying major muscle- but exercises that strengthen the three Minor muscles will aid the size and power of the chest too, so it's a winner.
Fair shout from Swanso5- if time's a factor and the look is the driving force behind the workout then the core big muscle exercises are very effective indeed!
Steve
Fair shout from Swanso5- if time's a factor and the look is the driving force behind the workout then the core big muscle exercises are very effective indeed!
Steve