Pullover exercise can be performed by lying along or lying down across the bench, the tool may be a barbell or dumbbells. Then lying on the back along or across the bench, bar or weight is taken. The arms slightly bent, if you want to develop a frontal Serratus anterior muscle, and if you want to expand the chest arms are held straight.
Hands are allowed back - down to the lower position, which depends on the shoulder girdle mobility and return to the starting position. In order for exercise to be effective, it needs to carry out by the shoulders muscle, arms should no help. If you develop chest, Serratus anterior muscle, arm motion during the whole must be straight. In that case, the chest will be charged the same as using two or three times higher height , then making exercise with the hands bent arms.
The decisive impact on the chest increase is the properly performed breathing and breathing techniques during the whole pullover exercise. Initial position - weight above your chest. Allowing weight down should be performeda deep breath, hold your breath at the bottom position and pose. Exhale, thwn the weight is close to the starting position. If you are performing pullover exercise with the semi-bent arms, the more stress is put on the Serratus anterior muscle additionally with the extra large chest muscles, and broad sectors of the back muscles as well. It is also important that the legs and pelvis remained unchanged during the motion.