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Last Updated on January 7, 2021
– Grip should be just wider than shoulder width, with the rest of the body set in the same position as it would for the regular bench press.
– Lower the bar carefully to mid-chest level and then powerfully press the bar up and slightly back (toward the eyes). Focus hard on the upper pecs to create the mind muscle connection.
– This movement can be a little awkward at first, so start with light weights and gradually increase as you perfect your form. Shoot for between 8 and 12 reps in good form.
DUMBBELL PULLOVER
Traditionally, dumbbell pullovers have been used by trainees in the hopes of expanding the rib cage in order to develop a “deeper,” more “barrel-like” chest. While it is questionable as to whether pullovers can have any significant effect on the size of your ribcage, it is a certainty that they can help you thicken your upper pecs! You must utilize precise technique when performing pullovers, or you will end up receiving more lat and teres stimulation than upper pec stimulation.
– Lie down on your upper back, perpendicular to a flat bench. Your legs should be bent, and your hips held low throughout the set.
– Hold a dumbbell firmly in your palms by the upper, inner weight plate. Your arms should be slightly bent, and the dumbbell held over your chest to start.
– Slowly lower the dumbbell back and down behind your head until the point that you feel a good stretch in your chest. Make sure thedumbbell follows a path back and down behind your head, and not back and away from your head or you will work your lats harder than your chest.
– At the point you feel a stretch, focus on contracting your pecs and using only chest power to return the dumbbell to the starting position. Once the weight is back over your chest, flex your pecs hard before initiating the next rep.
– Pullovers can be worked heavy, but in order to do so, you may need someone to hold your knees down so that you can keep your body in the proper position while lowering the weight. Stick with a weight that will allow you to maintain good form for 8 -12 reps.
LOWER PULLEY CABLE CROSSOVERS
Cable crossovers using the upper pulleys, basically work the lower and inner pecs. However, by using the lower pulleys, and the correct “plane of motion,” you can really torch the upper “shelf” of the chest.
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