Dumbbell Pullovers

Dumbbell Pullovers

Lie on the bench, with your feet on the floor. Hold a dumbbell with both hand, palms against the underside of the upper set of plates, thumbs and forefingers encircling the handle:

- Inhale as you lower the weight behind your head, slightly bending your elbows

- Return to the starting position, exhaling

This exercise develops the entire pectoral muscle and works the triceps long head, teres major, lats, serratus anterior, rhomboids, and pectoralis minor. You can do this movement stretch your rib cage. To do so, use a light dumbbell and make sure you bend your elbows slightly. If possible, use a convex bench or lie across a flat bench with your pelvis lower than your pectoral girdle. It is best to inhale as much as possible when you start the movement and to exhale only as you raise the dumbbell.