The pullover primarily hits your pectoralis major, but the two minor muscles that make up the main chest muscles are not involved in the movement to the same extent. Improved flexibility in your chest and shoulders will significantly benefit all of the other exercises in your strength training program. But still, this stretch involved in the pullover helps you maintain and improve your range of motion and flexibility, especially in your chest and shoulders. Of course, you cannot rely on the pullover to substitute a good stretching routine. The technique of this exercise requires a good amount of stretch to effectively perform the movement. This is a good exercise to test your stabilizers, which can easily become a weak link in your overall training program and cause you to hit a plateau. While these muscles are not recruited in moving the weight, they are required to support the major muscles in order to keep them balanced. The movement works the stabilizers in your abs, upper back, scapular region, and glutes. The pullover not only activates your chest, but it also tests many of your stabilizer muscles in your body. This also enhances you mind-muscle connection because it's an exercise that seems to primarily activate your pecs and require assistance from other muscles to perform the movement. This will help you build muscle mass and develop strength in your upper body. However, it effectively recruits and works your triceps and lats as well. The pullover is considered an isolation chest exercise because it is a single-joint movement. However, the dumbbell pullover provides you with a few key benefits. People with reduced upper body mobility and shoulder issues should avoid this exercise. The pullover can have a positive impact if you incorporate it into your routine, but it is not for everyone. Ultimately, the pullover maximizes your muscular development and you can you use it to through different ranges of motion and from various angles to hit different muscle functions. Though some studies suggest that your chest is trained more than your back, it still doesn't take away too much from the fact that you back is recruited in this movement as well.
But those who say it is a back exercise are right too. Those who say it is a chest exercise are right. There is some debate as to whether the pullover is a chest or back exercise. Although this is considered to be an isolation chest exercise, it effectively works your lats, triceps, and even test many of your stabilizer muscles, like your abs, upper back, and glutes. While pullovers mainly hit your chest muscles, they recruit your back muscles to assist the movement. But what makes this exercise special is its ability to work opposing, chest and back muscles simultaneously. doi:10.Pullovers are great for training your upper body. Core stability training for injury prevention. A systematic review of surface electromyography analyses of the bench press movement task. Comparison of electromyographic activity during the bench press and barbell pullover exercises. Physiological and neural adaptations to eccentric exercise: Mechanisms and considerations for training. Effects of resistance exercise on cardiopulmonary factors in sedentary individuals. Janyacharoen T, Thayon M, Bushong W, Jaikla N, Sawanyawisuth K. The use of barbell or dumbbell does not affect muscle activation during pullover exercise.
Costa Campos Y, Rodrigues de Souza H, Fernandes da Silva S, Marchetti P.
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