Chest
Pullover
A classic compound movement designed to expand the ribcage and build density in the upper chest and serratus.
How to perform.
Follow the sequence — setup is half the lift.
Lie perpendicular across a flat bench with only your upper back and shoulders supported by the pad.
Place your feet firmly on the floor and drop your hips slightly below the level of the bench to create a stable arch.
Grasp a single dumbbell with both hands, forming a diamond shape with your palms against the underside of the top weight plate.
Press the dumbbell directly over your chest with a slight bend in your elbows that remains fixed throughout the set.
Inhale deeply and lower the weight in a slow arc behind your head until your upper arms are in line with your torso.
Exhale and contract your chest and serratus to pull the dumbbell back to the starting position over your chest.
Maintain a controlled tempo to ensure the chest muscles remain under constant tension at the top of the movement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Overextending the lower back which takes tension off the core and pectoral muscles.
- Bending and straightening the elbows during the rep, turning the move into a triceps extension.
- Lowering the weight too far beyond the point of flexibility, risking shoulder impingement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.