#BARBELL CHEST PULLOVER FULL#
The trainee attaches weight to the body and then steps on a chair or bench until he is in position at full arm’s length on the end of the parallel bars.
The third exercise is solely for the pectoral muscles. The breathing is the same in both exercises. Instead of bringing the barbell to the overhead position, he brings the barbell to the chest before lowering it again for the next repetition. As in the straight arm pullover, the bodybuilder lowers the barbell gently to the floor. This is similar to the straight arm pullover, the only difference being that the trainee has his head extended off the end of the bench and his hand grip is at shoulder width. Second rib box exercise: Bent Arm Pullover He then exhales and takes a new breath for the next repetition. Once touching the floor, he returns the bar to the starting position over the body before he begins the next repetition. He starts the exercise by taking a deep breath and then lowering the bar until he gently touches the floor with the weight behind him. The trainee uses the barbell with an extremly wide grip.The arms are straight and locked, holding the bar up over the chest and face. This movement is performed on the bench with the head even with the end of the bench, not hanging over the bench. Ray Routledge listed six chest exercises that are great: two for the rib box, two for the pectoral muscles, and two that affect both the rib box and the pectorals. After the bodybuilder accomplishes his rib box and thigh training, he should then proceed directly into his pectoral muscle training so that the combined stimulus is kept in one area until training on this body part is finished. The bodybuilder, of course, can use any deep breathing weight resistance exercise with any thigh exercise that he chooses. Ray Routledge used the squat and the pullover as example exercises. When the bodybuilder follows a set of pullovers he can further expand and stretch his rib box and turn this laborious breathing into an asset. Therefore, this laborious breathing makes the rib box expand more than normal.
This heavier poundage causes him to breathe more laboriously than usual in his training. The reason for this situation is that when the bodybuilders does his thigh work he is using heavier poundages than he is capable of employing on other body parts. To explain this aspect more fully, we’ll say that the bodybuilder does a set of squats for his thighs immediately after his set of squats he lies down on a bench and executes a set of deep breathing pullovers. The pullover and deep breathing exercises should be accomplished alternately with leg exercises for ultimate benefits to the chest. There is nothing more that sets off a fully developed rib box than to have the pectoral muscles on top of the chest developed to a thigh degree.įor maximum rib box development, he feels that a variety of pullover and deep breathing exercises are the best. This is so that the complete chest area is developed as a unit. If at all possible, the pectoral muscles should be initiated to weight training at the same time that the rib box is. Since the building of a mature, full rib box takes far longer than the development of large pectoral muscles, Ray Routledge feels that the neophyte bodybuilder should start his rib box training at an early age is practical. Training for the chest area is divided into two parts: rib box training and pectoral muscle training. America Ray Routledgeīuilding the complete chest, which includes both the rib cage and the pectoral muscles, can be enjoyable and physically rewarding. America Ray Routledge and John Grimek (Mr. Old timers used to train their Rib-box with breathing and stretching exercises. Back in those days the bench press was the lazy way to train the chest. Are you tired of bench pressing over the years without much progress in the chest? You need same variety? Then try the combination of squats and pullovers.
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