Pullovers Are Magical
Вставка
- Опубліковано 28 вер 2024
- The pullover debate is over. Builds chest, lats, triceps, and EXPANDS your ribcage. This Silver Era secret will level up your physique.
Barbell Apparel Clothes www.barbellappa...
---------------------------------------
Transparent Labs 10% Off "Leonidas"
athlete.transp...
----------------------------------------
US My Gym Equipment: www.bellsofste...
CA www.bellsofste...
----------------------------------------
MacroFactor App 14 Day Trial Code "Leonidas" macrofactor.pa...
----------------------------------------
TikTok: / alexleonidasofficial
----------------------------------------
Instagram: / alexleonidasofficial
----------------------------------------
Neck Flex: tinyurl.com/yy...
----------------------------------------
Naturally Enhanced 5% Off "ADF"
alexleonidas.c...
----------------------------------------
My Free Novice Program! outalpha.com/th...
----------------------------------------
Want to consult me for email exchanges, consultations, online coaching, or for custom programs? outalpha.com/co...
All Dragon Ball Z Music By Saiyan Enigma
/ @saiyanenigma
Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.
But Alex, an emg study where they did pullovers exactly the way you said not to said it only worked pecs!
Let's save the EMG bros! ua-cam.com/video/ywNccXbkzqk/v-deo.html
@@AlexLeonidas I think at least some of them will be convinced after this debate with kassem on Friday
Current year. Still thinks EMG is real.
Paul Carter has entered the chat
damn, that sentence was hard to read
Natural Hypertrophy will be watching this video with one hand occupied
AYO, LMAO
I went from not being able to do a single dip because of sternum pain(felt like my ribcage was being ripped in two horizontally), to now being able to do multiple. All because of doing breathing pullovers!
Took me about 10 months though, just progressively overloaded from 25lbs to 55lbs. And yes I am a teenager so maybe the sternum pain would’ve gone away naturally, maybe…
Wonderful!!!! The dip stretching carryover is real and will be mentioned in my weighted dip solution 2.0 video.
I can confirm, this also happened to me, I can rep out weighted dips with no issue now
Haha I just ripped my sternum and was able to dip to any depth ever after
I love dips, used to do them with various ranges of motion NAS variations, my favorite being full ROM as deep as possible.
I used to have shoulder issues with them but it went away as I got stronger. Was able to do them for a long time.
Unfortunately they fucked My sternum after some time, even without using any weight at the time.
Took months to heal and now the injury comes back easier.
Will never dip again becasue of this.
I couldn't find any extensive DB Pullover guide like this, thank you so much Alex!!
I'm happy to help, I believe it's one of a kind!
@@AlexLeonidas It really is. I've watched as much as I can find from Jay Cutler to Natural Hypertrophy and I haven't found pullovers described like how you're doing here. Dr. Milo Wolf put DB Pullovers as his best lat exercise and I totally agree with you here that I was missing the stretch then the DB is behind my head when I do the pullover laying on the bench. Will apply all your tips and positioning across the bench!
Wow, this video ABSOLUTELY changed how pullovers feel for me, my lats are destroyed!!
Been getting into them myself recently, thanks Alex this was super helpful!
My man Geoffrey, I'm so happy that these pullover tips are helpful for you!!
This is great content thanks
Geoff your most popular video is on pullovers!!
I add these to Chest and Tri day and replace the skull crusher (I a variation of train push/pull no rest days), the following day is rows.
Can we not use cables? (Not sure if I missed it)
These videos are beyond amazing brother. HIGHLY informative, engaging content without the epileptic tik tok format of a new transition every 5 seconds. Best quality fitness content on UA-cam today hands down.
Man loving these extensive guides, keep em coming Alex!
Agreed, this one is awesome and very detailed and step by step
These technique tutorials aimed at an intermediate or advanced person moving into new exercises or looking to get the most out of exercises they are already doing are just great. Good stuff man.
commenting again to say this video series is great but specifically this video is one of my favourites you've ever done. It's very hard to find good information on pullovers and I love doing them, you've just unlocked new gains for many of us I bet. Thanks a ton Alex, you're the man fr for this
Thank you so much, love that it's already an instant classic for you!
@@AlexLeonidas yeah I've been doing them on a flat bench for ages, I put my bench on a steep decline so I'm upside down and do feel them in my lats. Your tips are really helpful, you made the movement make complete sense. I've also been horsing around too much weight and bending my arms hitting my triceps a ton
NH nods in French
This is easily the best info I've seen on pullovers. Awesome!
Love doing these but with a close grip ez bar. As for programming, bronze era guys recommended doing them before heavy or high rep squats (as they thought that breathing under load would further enhance thoracic expansion), so doing pullovers in lower body days followed by a "supersquat" style set could potentially do some magic.
I love doing pullovers, work my lats, my abs, my triceps and chest. I alway put this exercise on upper days (chest and back). Amazing video Alex! Keep growing
Hell yeah preach the Pullover pill brother !
Pullover pill for an awakening into Silver/Golden Era aesthetics!
I have never been able to feel a stretch in my pecs or lats when doing DB pullovers, but now I'm thinking it's because I didn't have my head off the bench and kept my hips up. Will definitely need to give these a shot again!
how is it now?
@@GutsgyattEnjoyer I haven't tried them yet, will probably give them a shot once I pletaue and need to add some variety
Looking mad shredded man! Congrats
I've been doing this with a kettlebell since I saw Natural Hypertrophy's video some weeks ago.
The stretch feels amazing :)
I hope that combined with L-sit pull-ups and weighted scapular pull-ups it helps me fix my lats that look like they're attached to my upper ribs 😅
Are we ever going to get interviews again? Would love to hear you interview Fazlifts, Jimmysprogress, Justin Lee just a few of the great naturals
They are nice to do with a Z-bar too. 50 KG+ dumbbells can't be found everywhere and I find that the wrist position is comfyer on my shoulders
You're strong AF for doing these with 50kg dumbbells!
Tricep bar works too
Literally was thinking about trying these out today since the cable version has been getting stale, thanks for reading my mind Alex
7:05 whoa, didn't expect that. 😮
Loving this stuff man, you're showing the way and bearing the torch for new generations of natural lifters. Your work and wisdom is priceless, thank you for all you've done. ❤
Physique looking 🔥
Placing a half bosu ball on a bench and laying on that mimics a moon bench really well!
That's actually genius!
Finally a useful use for the bosu ball and not a unilateral bosu ball barbell press?
Good tip about the grip for these pullovers, couldn't find much informations anywhere about how to actually grip these properly especially for a weight that's going over your head.
I’ve been thinking randomly about pullovers more lately and I must’ve meme’d it into existence because the GOAT just made a 11 minute pump up video on the movement
Been doing this movement for one year. It does help with the rib cage development.
There is no other exercise that stretches the ribcage like the DB Pullover; truly amazing
Pull overs made me so much better at pull ups and grew my lats so much bigger. Plus they're just so fun, either dumbell or standing cable versions
Mannnn I’m watching this on my way to work, today’s arm day, tho can’t wait to hit the gym and try them.
Pullovers & pushups are an insane combo for serratus gains 🙏
Absolutely! The pec line and below will look sick! Plus shoulders will feel great.
En la Golden Era predicaban este ejercicio en superserie con sentadillas como lo mejor para desarrollar la caja toráxica. Tuvieron que pasar 50 años para volver a los básicos sin tanta mierda.
4:00 those lats looks insane
This video was fantastic. I was going to ask how to program it but you answered that right at the end as well. I have always done one set of pullovers before my pullups because I feel it activates my lats. If anyone else hasn't tried this then I can strongly recommend.
This is great man, these are some tips I haven't heard anywhere else. You made me realize I've been having a slight bend this whole time. Stoked to drop the weight and test it out next upper body day
The slight unbending will be a game changer for you, enjoy!
I have an injury and cant bench or push up without pain, so I started doing the two mentioned variations of pullovers instead, as they do not cause any discomfort. Still practicing to master the movement and get better mobility. Thank you for your knowledge.
Reaffirmed why I subbed. Pure gold content.
The setup used to give me so much trouble so I really appreciate you showing us how it's done! Thanks Alex
Any comments on using a ghd for this, lying over the moonpads
This Alex guy blends words with video such that he gives us top shelf explanations.
Left me with great clarity. Outstanding work!
Been doing these since 2002. The pump you get with these is insane
Thank you so much for these tips, so I've been doing them wrong for ages!
Adding pullovers to my week is the best thing I’ve done for my upper body physique ❤
Been trying these for a couple months after seeing this and the NH video on them. I’ve tried all of these form tips along with squeezing the dumbbells, hammer grip, pointing elbows forward and flaring elbows but I’ve only felt them in my lats once. I’m not sure what I’m doing wrong because even following the exact form in this video I basically just feel them in my shoulders
I put these on my "bro day"
I watch and read all these stuidies but how many take age into account. Im 60, been lifting for over 40 years, but l cant use the methods that worked in my youth now, the growth will never equate.
Been Preaching how great the Pullover is for building a huge set of Lats! Just like you showed with the bench sideways getting that deep stretch. Very few other movements can target the back the way the pullover does with little to no bicep engagement, resulting in it being a great movement for an opener on Back Day 💪💪💪
What’s also great is you don’t need any assistance if you workout alone, take it to failure then lower it back to the ground and your all set. Also Live that it opens the ribcage!
Glad to see the Pullover getting the recognition it deserves.
i love db pullovers! since i do chest back, i first finish chests presses and flys and do db pullovers as my last chest exercise which also warms up my lats before i start my bacl exercises having better mind to muscle connection, but istill do cable pullovers before hitting my last back exercise, the legendary perfect rom barbell rows, with controlled eccentric as always to failure
Thanks so much for this. I've been struggling with how to do this properly for a long time and even stopped. This helped tremendously
Absolutely love pullovers.. I need to let my head go over the bench more seems like the only thing I need to clean up on my form.. thanks!
Easy fix brother!
One of the most underrated exercises. I rarely see someone doing it in a gym where I go
This video just came in hand man. I'm running NH program and I had replaced pullover by bother exercises for different reasons, but this video cleared my mind on various aspects of the movement and I'm resume them in my training. Cheers man!
As a home gym lifter I really wish I could get these to work for me. The stretch on the lats and the connection I have with my lats on the exercise is genuinely better than even pull ups and rows. I just cannot do them without severe shoulder pain. My shoulders are so weak and unstable that it almost feels like they are on the verge of tearing when I do these and it sucks. I have dropped the weight down as low as 2.5kg for 20 and still have the same pain. Almost every single one of my joints is weak and fragile and I am struggling to gain any strength as a trainee of just over a year.
Thanks, Alex! Great demo. Yes, please do some more old-school training videos, showing proper form and technique with your clear empirical explanations of how and why.
Had been doing these for a couple months but i lost my form some way down the road chasing the numbers. Gonna fix my form and use these tips for the next session. Great video.
Allways search for the deepest stretch in every exercise. Feel the sensation in the muscle. 💪🙏🏻
Great video
My thoughts:
1) Excellent video, not a moment wasted
2) I'm not sure about doing them across a bench for the purpose of getting your hips low, unless you've got amazing shoulder mobility. It seems to me that with your hips & torso at the same height, getting your upper arm truly parallel with the floor AKA perpendicular to gravity is about the limit of mobility for the average active man. When your hips go lower, getting your upper arm to that level becomes automatically harder, (imagine doing pullovers on an incline bench instead of a flat one, & still getting your upper arm parallel to the floor, it's quite a feat). And getting to that position is important because it makes the most of the weight & has you moving directly against gravity.
3) You only need to get to like half your bodyweight before the dumbbell starts to kinda throw your body around when going across the bench, UNLESS your hips are very low as that shifts your centre of balance downward, but again, the cross bench style also has the issue in (2) above
4) This is from my experience doing pullovers & going from a 24kg dumbbell to 46kg, (heaviest dumbbell in the gym unfortunately), then switching to EZ bar to enable me to add weight, dropping to 38kg, (EZ bar in my exp is harder than DB because the actual weight sits in your hand in a way that's like an inch further away from your shoulder joint - AKA longer lever), then working back up to 48kg. 85kg bodyweight.
Hey Alex, I have a set of powerblocks. Pullovers and overhead tricep extensions are nice because you can flip the dumbbell upside down and you have a 2 handed neutral close grip. You should do a series on modifications that accommodate varied equipment setups.
I just love the stretch in these!Every week I do them I rotate it up from doing the dumbbell version 1 week then machine version 2nd week then cable version 3rd week and so on.
this upload frequency lately has been godly
Sounds like a stupid question but will the rib cage expansion from doing pullovers make the abs appear smaller/less pop?
Not on topic with this video but I’ve been doing lots of sideways extensions and the strength on all my tricep movements had gone up aswell as helping the lockout on weighted dips. Amazing movement💪
Been loving these lately to warm up for my upper days
omg man that old-school vibe. so damn cool
Recently incorporated this one into my routine at the recommendation of Natural Hypertrophy.
You guys know what is up!
This one feels so damn good getting a stretch in and I definitely see myself achieving a more aesthetic build and posture as time goes on.
You're doing a good job of maintaining fullness despite the low bf%
Probably one of the hardest things to do as a natty. 👏👏👏
Literally doing these as we speak and dropped lbs but for once feeling my chest and lats
I LOVE pullover. Recently starting doing them with a barbell for something new to try. Enjoying it just as much as dumbbell so far. We will see how it feels on the shoulders when I add some real amount of weight to them though.
I was doing barbell pullovers last year for a while until I switched to a rack chin ups. Love the exercise.
Been doing them for a while, but with my hip high... will try this now, thank you alex
Always loved db pullovers, gonna apply this to my future sessions. Thank you Alex!
Oh and freakn’ juicy lats!! 😮💨 goals right there!
I hear the Saiyan enigma music! Great video
Damn Alex, you looking good man! 💪🏼💪🏼
Why lie across instead of flat? Thanks. I feel like the added stability by lying flat is worth it perhaps
9:45 I do three exercises on chest day: slight incline Db press, slight incline Db flyes, Pullovers (to end off a great 50-minute workoiut)
hips should never shoot up
I do it across the bench, but I've never given thought to my head position. I'll have to make sure it's down
I learned the importance of this movement from Lee Hayward back in the day. Thanks Alex.
I used to have no lats before doing pullovers now I have the ability to fly
Broo, my shoulder clicks when i rotate it, but its painless, though its annoying, legit after doing this exercise with your specific tips, my shoulder felt so much better temporarily, hopefully when I progress at it, it will be permanent.
Bro you are lookin fkn insane. subscriber for a long time.
Yes they are. I used to do them as a transition between chest and triceps. 58kg for 17 reps is my best unfortunately i can't do them anymore 😢.
Really liked this style of video!
Glad to hear it, more on the way
I love them with Plates,you have the neutral grip and somehow you get deeper with it😁
Great job, especially the positioning instructions
The other day I did these using the edge of the bath tub as back support. Pretty good! Adaption can be fantastic..
My old gym (sadly closed now) had a custom made moon bench. I regret not using it more often for pullovers (although it was also great for seal rows, the extra stretch due to the shape was great). That being said, the way you demonstrate the pullover was always awkward for me.l do it laying normally on the bench, but still I get great lat muscle connection. I have found that if I bend the elbows somewhat, and keep that angle on the elbow for the whole rep, and more importantly if I ''fight'' the weight in the descend (lowering the weight while I apply pressure with my palms the other way), it makes my lats activate like crazy.
Dumbbell pullover accross the bench, my favorite lift and the only one i ever did at least once a week since my beginning in the gym!
Great music choice.
Phenomenal video! Highly informative and super helpful. Thank you so much for sharing this comprehensive guide! I greatly appreciate it. 🙌
I studied this exercise a ton bc i have narrow clavicles and wanted to expand my upper torso and everything i read said that the whole "ribcage expansion" is total broscience unless youre 12 years old and still have open growth plates.
GVS loves doing these with his entire body on the bench as if bench pressing. I've always wondered why he doesn't go across the bench for more stretch and ROM.
I always had neck strain doing pullovers bridged over the bench
What’s the alternative moves in calisthenics for this, all bodyweight no equipment?
No one does full exercise movement breakdowns quite like you Alex. The people’s champ.
I remember when I did this exercise, my back grew wings. I rode on my motorbikes and did some lat spread, the winds graced the wings and made me feel like I could fly
"Alexa, call me an ambulance."
"You're an ambulance."
Dude... those lat biceps!
Whatever i do, free weights or various pullover machines, i mostly feel my pecs and triceps, but almost no lats :/
People say lats start to contribute a lot at 30 degree flexion, but for me it starts at almost full flexion (maybe 45 degree before arm points towards the floor) and quickly stops contributing.
It's sad, my lats suck so bad, i'm just unable to grow them and progress sooo slowly with pull ups :/
Thank you for this. Gonna correct my form with this one!
Great video! Maybe cover Gironda dips or arched pullups next?