Triple Chest Press Into Pull Over
Rep Range
4-8
Hints
Begin by lying flat on the floor with a dumbbell in each hand, arms extended above your chest and palms facing away from you. Execute three consecutive chest presses: Lower the weights until your elbows touch the ground by your sides, then press them back up. After the third chest press, press up again with your arms fully extended above your chest, bring the dumbbells together so they're touching with palms facing forward. Initiate the pull-over by maintaining contact between the dumbbells and slowly lowering them overhead until they're hovering just above the floor. Engage your chest and lats to bring the dumbbells back to the starting position directly above your chest. Separate the dumbbells, lowering them to your sides until your elbows are touching the floor. From this position, begin the sequence again for the desired number of repetitions.
Common Mistakes
Arching the lower back excessively during the pull-over can cause discomfort. Ensure your back remains in contact with the floor. Locking the elbows out completely might put undue stress on the joints. Keep a slight bend to safeguard them. Letting the weights fall quickly, particularly during the pull-over, diminishes the effectiveness of the exercise and could lead to injury. Ensure each movement is controlled and deliberate.
Breathing
Inhale as you lower the dumbbells during the chest press. Exhale as you press the dumbbells up. Take a deep breath in during the downward phase of the pull-over. Exhale as you lift the dumbbells back to their starting position above your chest.
Muscle Focus
Primary Muscles
Middle Chest, Latissimus Dorsi
Secondary Muscles
Upper Chest, Lower Chest, Shoulders Core, Serratus Anterior, Triceps, Rhomboids, Teres Major, Teres Minor, Infraspinatus, Traps