It’s time to take another look at this forgotten classic and bring it back into regular rotation.Īround 1911, Alan Calvert, the founder of the Milo Barbell Company and Strength magazine, wrote about the barbell pullover as being “… the best exercise known for developing a deep chest.” He also said that a lifter should never use more than 50 pounds (for up to 20 reps) on the exercise, but regardless of the exact weight and rep scheme, advocates of the pullover were all around early in the game. If it used to be such a great muscle builder, what happened? It’s not like the exercise changed its mind and decided to not be useful anymore. Nowadays, you’re more likely to sneak a peek of a MILF taking off her pullover in the ladies’ locker room than you are to see a pullover being performed in the gym. Years ago, it was considered one of the most essential exercises in bodybuilding. You’ve just been introduced to the complicated, confusing, even contradictory world of the pullover. He sits up after a set and tells you, “This will stretch your rib cartilage and gives you the kind of barrel torso that Hercules would be proud of.” Lastly, there’s an old-timer who looks like some well-built movie star your mom had a crush on in grade school. It makes a huge difference in my ab poses.” The stretch on the lats and the peak contraction are the key.” The fourth dude, who’s super-ripped and would be a great fitness model, says, “I’ve been doing this for years and it really built up my serratus. “I include this lift in every back workout. The next guy, a wide British monster who casts a shadow that covers half the wall, chimes in. “Yeah, buddy! Love doing these with light weight. Ze pump you get feels incredible, like being wiz a woman.” The second dude, with an even funnier accent, drops a 200-pound dumbbell to the floor after finishing his set. In a funny, not-quite-German accent, he tells you, “I do zis every chest workout. Snice, i was trying to make a similar variation but you nailed it - will have to give this one a shot.Let’s say you walk into the gym, ready for another session, when you notice five guys gathered near the dumbbell rack and a flat bench, all doing an exercise you’ve never seen before.Ĭurious, you ask one guy what he’s doing. maybe I'll be studly enough one day to use it. Soooohh, an insight to a out of the box exercise WM. (Dave and I just started doing these for a lat WM a few weeks ago.) I prefer the Nautilus model, but have figured a way to make the HS pullover work pretty damn well. Pause at the top widowmaker style and you've got a nice long tortuous set. I pull all the way down until my hands hit my abdomen and stretch to the top, hands clasped and above/behind my head. This means adjusting the seat so the back of the upper arm is just touching the pad throughout the arc of motion. I clasp my hands overhead at the start and make sure to not even press into the pad with my forearms during the exercise (no elbow extension), which takes the long head of the triceps out of the movement. In the past, trying to grip the cross-bar these felt horrible on the HS model. Only contact with the moving parts of the machine are the elbows on the pads. I think it's a good exercise for a lat widowmaker.I prefer the Nautilus model, but have figured a way to make the HS pullover work pretty damn well. I'm not crazy about the HS pullover either.
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