Pullover

The pullover is one of the most underutilized exercises.  I rarely see anyone in the gym even perform this maneuver, even when there is a seated machine hidden in the corner.  Most people look at it and think what is that?  What other exercise can include the upper chest, shoulders, upper and lower back, core and help expand the rib cage for better air intake.  Back in the golden era of bodybuilding the pullover was used to help create one of the most unique poses, the vacuum.  These days you won’t see any of the present day bodybuilders perform this because too many of have protruding abdomens from growth hormone use, so it’s not that they won’t do it, they can’t.  The nice thing about the pullover is that it can be performed on many different apparatus.  For example, single dumbbell, stiff-arm barbell, Bowflex, cable, pull-up bar, and suspension trainers.  Let’s take the stiff-arm barbell, lying on a bench or the floor, the goal is to keep your arms locked through the entire movement.  Starting with the bar straight over your face, slowly lower it down until its parallel to the floor, then begin to bring it back up to starting position.  With this movement you don’t have to bring it back to the starting position, because it is almost considered resting, so if you can get within six inches of starting position this is actually better because its keeps constant tension on the chest and back.   Starting with a light weight or just the bar is key to developing good form, because once you begin to add weight, the elbows will tend to bend and will take the emphasis off the chest and back and put more on the triceps.  Now with the cable, Bowflex, or suspension trainers you will perform this a little different but the effect will be the same.  Start with your hands wide on a straight pull-down bar above your head then keeping your arms locked try to bring the bar all the way down touching your upper thigh.   These can also be done on a bench long ways or short ways for a deeper stretch, or just the floor for beginners, just in case you are off balance, it can be dropped straight to the floor, without injuring your shoulders.

Exercises
Barbell- Starting with the bar straight over your face, slowly lower it down until its parallel to the floor, then begin to bring it back up to starting position. Don’t rest at the starting position keep tension and lower until reps are done.
Dumbbell-same as barbell but your grip with be on the top plates not the short bar.
Cables/Bowflex Lat Attachment-Standing next to the machine, start with a wide grip on a pull-down bar then with your elbows locked bring the bar all the way down to the top of your thighs flexing your back like a cobra. 
Suspension trainer (TRX)-Hooked at a 45 degree angle, start with hands high and arms stiff, pull your hands to the side of your thighs bring your body up to almost a standing vertical position.
Pull-up bar- This is actually like a muscle over, but it is very difficult and similar in form.  Try to pull your entire upper body over the bar to where you can touch your waist to the bar.

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