Previously, this movement was very popular, but now everything has changed.
How Pulover’s exercise is performed
Pulover’s exercise is used to pump the chest and back and represents extension and bending of the shoulders in the position of lying on the back.
As a weight, you can take a bar with a straight or ez -grief, dumbbell, damn from the bar, the lower block or expander.
Why is Pulover’s exercise lost popularity
In 1914, the image of the pulver was printed even on cards in cigarette packs, and the founder of the American force training Alan Calvert considered the exercise to increase the size of the chest.
In the middle of the 20th century, Pulover was used by such famous bodybuilders as Randy Roach, Bob Hoffman, Joe Weider and Reg Park, but in the 90s the exercise suddenly began to count notespecially effective and even dangerous.
For example, Dr. Joseph Horrigan, an expert on sports medicine from South California University wrote an article that the exercise can cause a hernia and injury to the back and shoulders.
Is the exercise true lead to injury
In his article, Joseph Horrigan claims that Pulover can harm if it is performing it, relying on the bench only with his shoulders and bending the body strongly.
Due to stretching and relaxation of muscles on inhalation, such a performance can lead to injury to the white line of the abdomen – strips of connective tissue between two rows of “cubes” – and cause a hernia.
It is worth noting that there are no studies or areas of such injuries described in scientific publications. Therefore, we cannot say with confidence that such execution can really harm. Moreover, it is still applied by well -known trainers for strength training.
Horrigan also argued that if a person has a limited shoulder mobility, the performance of a pullover with large weights can injure the structures of the spinning cuff and muscles of the back.
Indeed, your shoulders are under load in a very disadvantageous position. And if you have overdo it with weight or try to sharply overcome your range of movement, you can get injured.
However, all that is needed to avoid this is not to fight with the scales and perform the pulver only in the range for which your shoulders are ready.
What is pumping the exercise Pulover
We managed to find two studies of pulver using electromyography (EMG) – measuring the electrical potential in the working muscle.
In one, scientists found that during the performance of the pulver with the bar, activity in the broadest back muscles is only 10% of what happens in the thoracic.
But to recognize him one of the best for pumping a chest will not work. In another experiment, Pulover was compared with the bench press and saw that the latter is twice as much as loading both heads of large thoracic muscles.
The effect was the opposite with the widest effect: the pulver pumps the back muscles much more than the bench press. But it will not work to recognize it the best for pumping the back, since pull -ups are loaded with the widest 1.5–2 times more.
Pulover pumps both breast and broadest back muscles, but not as good as other exercises.
By the way, there is a theory that he was abandoned precisely for this reason. Since splitas began to enjoy the popularity of the bodybuilding – a rigid separation of the body into muscle groups – it became incomprehensible to what Pulover’s exercise was attributed to. And in the end it gradually went into the shadow.
Why perform a pulver exercise
Despite the fact that Pulover cannot be recognized as the best exercise for the chest or back, there are several reasons to include it in your training.
Providing an unusual stimulus for muscle growth
Pulover can be used at the end of training to fully tire the muscles and provide them with an incentive for growth.
Since most exercises on the chest use the shoulders in a horizontal plane (lying, wiring, bench press, flexion and extension will become an unusual stimulus and can load muscle fibers that do not work in standard movements.
The same applies to the widest back muscles. Unlike pull -ups and other rods, in Pulover they stretch under load, which can also provide an unusual stimulus and push them to growth.
Development of mobility of the shoulder joints
The maximum extension of the shoulders with weighting will help increase the range of movements, which can come in handy in any exercises where you need to make efforts with your hands above your head.
However, in order to avoid injuries, it is worth starting with lightweights. Incorrectly selected weight and forced attempts to overcome their range can end in injury.
Improving the results in sports and reducing the risk of injuries
The study noted that since the pulver simultaneously loads both the broadest and the chest muscles, as well as the front toothed, triceps and the press, it can teach the body more effectively to endure the efforts between these muscle groups.
In the future, this can increase the indicators in such sports as tennis, baseball or volleyball – wherever you need to make efforts with the hands raised above your head.
In addition, such training can reduce the risk of shoulder joint injuries.
How to do a pulver exercise for different purposes
The rules of execution depend on what goals you want to achieve. We will give several options.
To work out movement with hands above the head
If your main goal is to improve the transfer of strength between the muscles of the chest and back, strengthen them and reduce the risk of injuries in movements with hands above your head, try the next version of the execution.
Pick up the dumbbell and lie on the bench so that the head is on its edge. Press the feet to the floor, grab the dumbbell by the pancake with both hands with your palms from you and straighten your hands.
Bright your shoulders to the parallel with the body. Do not bend your elbows specifically, but do not block the joints in the direct position. Let them remain a little bent for a comfortable execution.
If you have mobile shoulders, you can lower the dumbbells below the level of the shop, but do not try to do this if you experience discomfort and even more so pain: this is how you can injure the shoulder joint.
When you reach the boundary of your range, bend your shoulders, returning the dumbbell to the starting position above the chest, and repeat the exercise.
For pumping the chest
To load the breasts more, coaches advise performing a pulver in a limited range. Lie on the bench, pick up the dumbbell and raise it over the chest.
Lower the dumbbell by the head, but not far. Do not try to stretch your shoulders as much as possible – stop, not reaching the parallel with the shop.
Bend your shoulders, returning the dumbbell to position clearly above the chest, no further. At the extreme point, your hands should remain a little under the slope – this will ensure constant tension in the muscles of the chest.
For an emphasis on the back muscles
Physiotherapist and creator of the Athlean -X program Jeff Cavaliere and Powerlifter and the author of the Pre -Script course Jordan Shallow argue that you can increase the load on the back, if you perform the movement of perpendicular to the bench with a program in the spinning. No.
Both coaches explain that the widest muscles from below are attached to the sacrum and iliac bone, and therefore the farther the pelvis is from the shoulders, the more the back muscles will stretch and their stimulation will be stronger.
To perform a pullover in this version, lean on your back shop in the shoulder blades and serve the pelvis up so that the body from the shoulders to the knees is extended to one line. Then lower your hands with the dumbbell down and at the same time give the pelvis to the floor, bending the body and stretching the widest muscles.
When you reach the boundary of your range, return to the starting position, raising the pelvis again. Do not change the position of the elbows throughout the movement – keep them straight and do not divorce them to the sides.
Perform the exercise smoothly and under control and follow the sensations. If discomfort and pain in the shoulders or abdominal muscles occur, exclude movement from your training.
What shells can be performed with Pulover’s exercise
Choose a weight on the basis of what is currently free in the hall and with what it is more convenient for you to perform movement.
With a bar
Take the bar with a straight grip of a little already shoulders and perform a pulver in the full range. You can also try the curved EZ -cerethus – it will be more convenient for you to hold your hands closer to each other.
With pancake
Damn allows the pulver to perform a neutral grip, which in the future can increase the load on the muscles of the back.
In a crossover
Moving the bench to the lower block, lie on it and grab the handle with both hands. Bend your shoulders to the right angle of the hands with the body and return back.
The same can be done with an expander if you attach an elastic band for a stable support closer to the floor.
How to choose weight, number of approaches and repetitions
If you have never tried a pulver exercise, first take a very lightweight and try to make it with different shells: dumbbell, bar, ez -grip.
If there is no discomfort in the shoulders, you can add w8. But here it is important not to overdo it. Choose the weight of 12-15 repetitions with which you will feel fatigue in the muscles at the end of the execution. Make 3-5 approaches.
Focus on 30% of your body weight, but adjust the load to your capabilities and sensations.
How to build a pulver exercise in training
If your main goal is to pump muscles, you can periodically insert a pulver into the end of the training dedicated to pumping breast or broadest muscles to finish them and increase the incentive for growth.
If you plan to develop the mobility of the shoulders and train neuromuscular communication, do the pulver exercise once a week, combining it with other movements for pumping the top of the body: pull -ups, bench presses and push -ups.
How Pulover’s exercise is performed
Pulover’s exercise is used to pump the chest and back and represents extension and bending of the shoulders in the position of lying on the back.
As a weight, you can take a bar with a straight or ez -grief, dumbbell, damn from the bar, the lower block or expander.
Why is Pulover’s exercise lost popularity
In 1914, the image of the pulver was printed even on cards in cigarette packs, and the founder of the American force training Alan Calvert considered the exercise to increase the size of the chest.
In the middle of the 20th century, Pulover was used by such famous bodybuilders as Randy Roach, Bob Hoffman, Joe Weider and Reg Park, but in the 90s the exercise suddenly began to count notespecially effective and even dangerous.
For example, Dr. Joseph Horrigan, an expert on sports medicine from South California University wrote an article that the exercise can cause a hernia and injury to the back and shoulders.
Is the exercise true lead to injury
In his article, Joseph Horrigan claims that Pulover can harm if it is performing it, relying on the bench only with his shoulders and bending the body strongly.
Due to stretching and relaxation of muscles on inhalation, such a performance can lead to injury to the white line of the abdomen – strips of connective tissue between two rows of “cubes” – and cause a hernia.
It is worth noting that there are no studies or areas of such injuries described in scientific publications. Therefore, we cannot say with confidence that such execution can really harm. Moreover, it is still applied by well -known trainers for strength training.
Horrigan also argued that if a person has a limited shoulder mobility, the performance of a pullover with large weights can injure the structures of the spinning cuff and muscles of the back.
Indeed, your shoulders are under load in a very disadvantageous position. And if you have overdo it with weight or try to sharply overcome your range of movement, you can get injured.
However, all that is needed to avoid this is not to fight with the scales and perform the pulver only in the range for which your shoulders are ready.
What is pumping the exercise Pulover
We managed to find two studies of pulver using electromyography (EMG) – measuring the electrical potential in the working muscle.
In one, scientists found that during the performance of the pulver with the bar, activity in the broadest back muscles is only 10% of what happens in the thoracic.
But to recognize him one of the best for pumping a chest will not work. In another experiment, Pulover was compared with the bench press and saw that the latter is twice as much as loading both heads of large thoracic muscles.
The effect was the opposite with the widest effect: the pulver pumps the back muscles much more than the bench press. But it will not work to recognize it the best for pumping the back, since pull -ups are loaded with the widest 1.5–2 times more.
Pulover pumps both breast and broadest back muscles, but not as good as other exercises.
By the way, there is a theory that he was abandoned precisely for this reason. Since splitas began to enjoy the popularity of the bodybuilding – a rigid separation of the body into muscle groups – it became incomprehensible to what Pulover’s exercise was attributed to. And in the end it gradually went into the shadow.
Why perform a pulver exercise
Despite the fact that Pulover cannot be recognized as the best exercise for the chest or back, there are several reasons to include it in your training.
Providing an unusual stimulus for muscle growth
Pulover can be used at the end of training to fully tire the muscles and provide them with an incentive for growth.
Since most exercises on the chest use the shoulders in a horizontal plane (lying, wiring, bench press, flexion and extension will become an unusual stimulus and can load muscle fibers that do not work in standard movements.
The same applies to the widest back muscles. Unlike pull -ups and other rods, in Pulover they stretch under load, which can also provide an unusual stimulus and push them to growth.
Development of mobility of the shoulder joints
The maximum extension of the shoulders with weighting will help increase the range of movements, which can come in handy in any exercises where you need to make efforts with your hands above your head.
However, in order to avoid injuries, it is worth starting with lightweights. Incorrectly selected weight and forced attempts to overcome their range can end in injury.
Improving the results in sports and reducing the risk of injuries
The study noted that since the pulver simultaneously loads both the broadest and the chest muscles, as well as the front toothed, triceps and the press, it can teach the body more effectively to endure the efforts between these muscle groups.
In the future, this can increase the indicators in such sports as tennis, baseball or volleyball – wherever you need to make efforts with the hands raised above your head.
In addition, such training can reduce the risk of shoulder joint injuries.
How to do a pulver exercise for different purposes
The rules of execution depend on what goals you want to achieve. We will give several options.
To work out movement with hands above the head
If your main goal is to improve the transfer of strength between the muscles of the chest and back, strengthen them and reduce the risk of injuries in movements with hands above your head, try the next version of the execution.
Pick up the dumbbell and lie on the bench so that the head is on its edge. Press the feet to the floor, grab the dumbbell by the pancake with both hands with your palms from you and straighten your hands.
Bright your shoulders to the parallel with the body. Do not bend your elbows specifically, but do not block the joints in the direct position. Let them remain a little bent for a comfortable execution.
If you have mobile shoulders, you can lower the dumbbells below the level of the shop, but do not try to do this if you experience discomfort and even more so pain: this is how you can injure the shoulder joint.
When you reach the boundary of your range, bend your shoulders, returning the dumbbell to the starting position above the chest, and repeat the exercise.
For pumping the chest
To load the breasts more, coaches advise performing a pulver in a limited range. Lie on the bench, pick up the dumbbell and raise it over the chest.
Lower the dumbbell by the head, but not far. Do not try to stretch your shoulders as much as possible – stop, not reaching the parallel with the shop.
Bend your shoulders, returning the dumbbell to position clearly above the chest, no further. At the extreme point, your hands should remain a little under the slope – this will ensure constant tension in the muscles of the chest.
For an emphasis on the back muscles
Physiotherapist and creator of the Athlean -X program Jeff Cavaliere and Powerlifter and the author of the Pre -Script course Jordan Shallow argue that you can increase the load on the back, if you perform the movement of perpendicular to the bench with a program in the spinning. No.
Both coaches explain that the widest muscles from below are attached to the sacrum and iliac bone, and therefore the farther the pelvis is from the shoulders, the more the back muscles will stretch and their stimulation will be stronger.
To perform a pullover in this version, lean on your back shop in the shoulder blades and serve the pelvis up so that the body from the shoulders to the knees is extended to one line. Then lower your hands with the dumbbell down and at the same time give the pelvis to the floor, bending the body and stretching the widest muscles.
When you reach the boundary of your range, return to the starting position, raising the pelvis again. Do not change the position of the elbows throughout the movement – keep them straight and do not divorce them to the sides.
Perform the exercise smoothly and under control and follow the sensations. If discomfort and pain in the shoulders or abdominal muscles occur, exclude movement from your training.
What shells can be performed with Pulover’s exercise
Choose a weight on the basis of what is currently free in the hall and with what it is more convenient for you to perform movement.
With a bar
Take the bar with a straight grip of a little already shoulders and perform a pulver in the full range. You can also try the curved EZ -cerethus – it will be more convenient for you to hold your hands closer to each other.
With pancake
Damn allows the pulver to perform a neutral grip, which in the future can increase the load on the muscles of the back.
In a crossover
Moving the bench to the lower block, lie on it and grab the handle with both hands. Bend your shoulders to the right angle of the hands with the body and return back.
The same can be done with an expander if you attach an elastic band for a stable support closer to the floor.
How to choose weight, number of approaches and repetitions
If you have never tried a pulver exercise, first take a very lightweight and try to make it with different shells: dumbbell, bar, ez -grip.
If there is no discomfort in the shoulders, you can add w8. But here it is important not to overdo it. Choose the weight of 12-15 repetitions with which you will feel fatigue in the muscles at the end of the execution. Make 3-5 approaches.
Focus on 30% of your body weight, but adjust the load to your capabilities and sensations.
How to build a pulver exercise in training
If your main goal is to pump muscles, you can periodically insert a pulver into the end of the training dedicated to pumping breast or broadest muscles to finish them and increase the incentive for growth.
If you plan to develop the mobility of the shoulders and train neuromuscular communication, do the pulver exercise once a week, combining it with other movements for pumping the top of the body: pull -ups, bench presses and push -ups.