Straight-Arm Pullovers

These pullovers develop the pectoral and really expand The rib cage.  This is a prototypical movement for expanding the thorax as well as working the chest and developing the serratus.

Implementation (A)  Lay on a bench with your head lined up with the back of it.  Grasp a dumbbell with both  Hands and hold it straight up over your pecs, both your palms should press against the underside of the top plate on the dumbbell.  (B)  With your arms straight, lower the weight under control down in an arc behind your head, feeling your chest and rib cage stretch.   When you have lowered the dumbbell as far as possible and experience a tremendous stretch, raise it back to the starting Position through the same arc.  Try not to let your hips come up through this movement, this way you get the best possible stretch.

These pullovers develop the pectoral and really expand The rib cage.  This is a prototypical movement for expanding the thorax as well as working the chest and developing the serratus.

Implementation (A)  Lay on a bench with your head lined up with the back of it.  Grasp a dumbbell with both  Hands and hold it straight up over your pecs, both your palms should press against the underside of the top plate on the dumbbell.  (B)  With your arms straight, lower the weight under control down in an arc behind your head, feeling your chest and rib cage stretch.   When you have lowered the dumbbell as far as possible and experience a tremendous stretch, raise it back to the starting Position through the same arc.  Try not to let your hips come up through this movement, this way you get the best possible stretch.