Pullover
Chest
Description
Pullover on the barbell bar or machine handles. The isometric hold targets the latissimus dorsi and pectoralis major in the stretched position, working through a single-joint movement from behind the head to above the chest.
Execution technique
1. Set the bar or handles at the desired height on the Samson-fit machine.
2. Lie on the horizontal bench with feet flat on the floor, shoulders positioned near the edge of the bench.
3. Grip the bar or handles with an overhand grip, arms extended above the chest.
4. Lower the arms behind the head in a smooth arc, then pull forward and upward to the target position, applying maximal isometric force.
5. Keep your elbows slightly bent and maintain core engagement throughout the hold.
6. Focus on the latissimus dorsi and pectoralis major working together in the stretched position.
2. Lie on the horizontal bench with feet flat on the floor, shoulders positioned near the edge of the bench.
3. Grip the bar or handles with an overhand grip, arms extended above the chest.
4. Lower the arms behind the head in a smooth arc, then pull forward and upward to the target position, applying maximal isometric force.
5. Keep your elbows slightly bent and maintain core engagement throughout the hold.
6. Focus on the latissimus dorsi and pectoralis major working together in the stretched position.
Breathing
Inhale as you lower the arms behind the head. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Focus on the stretch in the lats and chest at the bottom. Avoid excessive elbow bending to protect the shoulder joint.
Contraindications
Not recommended for individuals with shoulder instability or a history of shoulder dislocation.
Parameters
| Muscle group | Chest |
|---|---|
| Muscle weight (% of body mass) | 0.22% |
| Tech coefficient | 0.7 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.22 (Chest)
- ktech = 0.7