On Weightlifting: A Personal View

Chapter 4

ON THE BENEFITS OF SUBORDINATE EXERCISES

BOTH IN REGARDS TO THE DEVELOPMENT OF THE BODY AS WELL AS THE WELL-BEING OF THE MIND

BY DONNY SHANKLE CPT

5

Dumbbell Pullover

ECCENTRIC

During the eccentric phase of the pullover the weightlifter must focus on keeping the hips down, arms as straight as is comfortably possible, and inhaling deeply to maximize the expansion of the lungs, ribs, and chest. The pullover is mainly a back exercise but when combined with deep breathing can help change the skeletal structure of the torso. The stretch here can be quite intense as the weightlifter inhales deeply but go as far back as your shoulders can stand it. The hands are overlapping each other with the palms facing up. Once the weightlifter has reached complete extension being sure to keep the hips down then they move into the concentric phase after holding at the bottom for a 1-2 second pause.

CONCENTRIC

Keeping the arms as straight as comfortably possible the weightlifter brings the dumbbell up and over the eyes. The hips are still kept down and the weightlifter exhales completely. The prime mover here is the latissimus dorsi and the stabilizers are the pectoral, triceps, and abdominal muscles. Each repetition will expand the chest cavity of the weightlifter enlarging the frame and lungs which will create the potential for an increase in muscle mass and stability in the body. The stretch the weightlifter gets in the shoulders will also help him/her put the bar behind them in a jerk.

SETS: 2-3

REPS: 6-10

ADVANCED WAY: Place the bench perpendicular to the body to increase difficulty. To modify the difficulty making it easier lie parallel with the bench.

TIME OF DURATION: 5 minutes

PLACEMENT IN TRAINING: Very end