Cross Bench Pullover

Muscle Groups Involved

Chest/Pecs - Primary
Lats - Primary
Triceps - Secondary

Highlights

Place the back of your head and neck on the edge of the bench.
Arch your back and take a deep breath IN as you lower the weight.
Raise the weight back up by pulling from your armpits
Keep your upper arms externally rotated - elbows pulled in tight, not flared.

Description

The Cross Bench Pullover is an exercise that you will rarely see in commercial gyms any more. It used to be so popular it was known as the upper body squat and for good reason. Depending on your technique and anatomy this exercise works the muscles of your back, chest, shoulders, triceps and the serratus anterior or boxers muscles on your ribs. To perform the Cross Bench Pullover select a light dumbbell. Place your upper back across a bench in a position that allows for you to extend as you move the weight. Place your hands on the inside of the dumbbell, overlapped with your thumbs wrapped around the handle. Unlike most exercises you want to breathe in as you lower the weight and expand your rib cage up as much as you can. While keeping your elbows tucked in, lower the weight under control as you breathe in deeply. Pause at the bottom and pull the weight back up over your face, pausing briefly at the top while breathing out. Repeat the movement for the desired number of repetitions.

Common Mistakes

Flared elbows can cause painful shoulders. Allowing the weight to pull you

Flared elbows can cause painful shoulders. Allowing the weight to pull you down instead of controlling it can also cause injury. Breathing out on the way down reduces the effectiveness of this exercise. Do not rest at the top of the movement for too long because it takes tension off of your muscles making the exercise too easy.

Pro Tips

Pushing your armpits out while performing the movement increases the action

Pushing your armpits out while performing the movement increases the action of the serratus muscle. Initiating the return of the weight to the starting position by pulling from your elbows will make the exercise more effective.

Purpose

Pullovers are fantastic for creating a V-taper as well as working little kn

Pullovers are fantastic for creating a V-taper as well as working little known, but visually impressive muscles like the serratus anterior. It used to be believed that pullovers can expand one’s rib cage but now it is more commonly seen as an exercise that can improve posture and the flexibility of the shoulders and upper back.

Form

Your elbows should be even with your ears at the bottom of the movement. Yo

Your elbows should be even with your ears at the bottom of the movement. Your hands should be lower than your head. Back should be arched.