Barbell Pullovers

barbell pullovers

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Arms stretched with the barbell with a pronated grip. Your arms spread to your shoulders width:

  • Inhale as much as possible and lower the barbell behind your head by slightly bend your elbows.

  • Exhale returning to the starting position

This exercise work pectoralis major, triceps long head, teres major, lats and a little bit serratus anterior, rhomboids and pectoralis minor.

This exercise is to be done with light weights and it’s necessary to pay attention to positioning and breathing. This movement is excellent for thoracic expansion.

Share this article if you think it can help someone you know. Thank you.

-Steph

Dumbbell Pullovers

dumbbell pullovers

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lying on a bench with your feet on the ground. You take a dumbbell with both hands and your arms outstretched. The dumbbell is on your palms and your thumbs and forefingers encircling the handle:

  • Inhale and lower the dumbbell behind your head by slightly bending your elbows

  • Exhale returning to the starting position

This exercise work pectoralis major, triceps long head, teres major, lats and a little bit serratus anterior, rhomboids and pectoralis minor. The serratus anterior, rhomboids and pectoralis minor have the function to stabilize the scapulae (shoulder blades) and to allow the humerus to tilt over a stable support.

It’s possible to do this exercise only to open the rib cage. To do this, work with lightweights and be careful to not bend your elbows too much. And it’s necessary to use a bench in a transverse position so that your pelvis is lower than your shoulder girdles. It’s important to inhale as much as possible at the beginning of the movement and to exhale only at the end of the movement.

dumbbell pullovers

Share this article if you think it can help someone you know. Thank you.

-Steph

Cable Crossover Flys

cable crossover flys

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Stand with your legs slightly apart and your torso in little inclined. Your arms spread with your elbows slightly bent on the pads and a handle in each hand :

  • Inhale and tightens your arms to bring the handles in contact

  • Exhale at the end of the movement and returns to the starting position by controlling the movement.

This exercise works the pectoralis major. By changing the torso’s inclinaison and the angle of your arms, you can work the entire pectoralis major.

cable crossover flys

Note

This exercise work the pectoralis minor under the pectoralis major. The pectoralis minor’s function is to stabilize the scapulae (shoulder blades) and projects the shoulder forward.

Share this article if you think it can help someone you know. Thank you.

-Steph

Pec Deck Flys

pec deck flys

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on the machine with your arms spread horizontally. Your elbows are bent on the pads with your forearms and wrist released :

  • Inhale and tighten your arms to the maximum

  • Exhale at the end of the movement

This exercise works the pectoralis major by stretching it and a little bit coraco-brachialis and biceps short head. When the elbows brought together, the effort is in the sternal part of the pectoralis major.

With high reps, you can have intense pump.

This exercise is excellent for beginners to build strength to then do more complex exercises.

Share this article if you think it can help someone you know. Thank you.

-Steph

Incline Dumbbell Flys

incline dumbbell flys

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on a incline bench between 45° and 60° with dumbbells in your hands and your arms slightly stretched vertically :

  • Inhale and spread your arms to horizontal

  • Lift your arms to the vertical while exhaling

This exercise works the upper part of the pectoralis major (upper chest). This exercise is to do with lightweight to avoid injury.

This exercise and the « pull-over » are exercises to develop a good thoracic extension.

Share this article if you think it can help someone you know. Thank you.

-Steph

Incline Dumbbell Press

incline dumbbell press

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on an inclined bench (no more than 60° because you don’t want to work only your deltoids) with your elbows bent. You have a dumbbell in each hand with a pronated grip.

  • Inhale and extend your arms vertically by bringing the dumbbells closer together

  • Exhale at the end of the movement.

This exercise mainly works the upper part of pectoralis major (upper chest) and a little bit anterior deltoid, seratus anterior and pectoralis minor. Seratus anterior and pectoralis minor stabilize the scapulae, allowing the arm to work with the torso. Triceps work less intensely that with barbell.

This exercise is between incline barbell press and dumbbell flys. It’s a movement which works the upper part of the pectoralis major and it also stretches the muscle because of the amplitude of the movement.

Variant

You can have a starting position with a pronated grip and when you extend your arms, you rotate so that your palms of your hands are face to face (neutral position).

Share this article if you think it can help someone you know. Thank you.

-Steph

Dumbbell Flys

dumbbell flys

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lying on a bench with dumbbell in pronated grip and your arms slightly flexed :

  • Inhale and spread your arms to the horizonzal

  • Lift your arms to the vertical while exhale

  • Squeeze your chest at the end fo the movement to work the sternal part of the pectoralis major.

Does this exercise with light weights.

This exercise works pectoralis major and it’s a good exercise to increase chest expansion to increase lung capacity.

it’s also an excellent movement to stretch your pectoralis major.

Attention

To avoid pectoralis major tears, it’s necessary to do this exercise with extreme caution when the weights are heavy.

Share this article if you think it can help someone you know. Thank you.

-Steph