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The bench press is one of the most effective and popular chest exercises around. It is the one exercise most guys think of when they want to get a stronger chest, and for good reason too. But, there’s another little body building secret that used to be a standard part of your average body builders’ chest workout – the pullover.

To perform a pullover, you need to lie on a flat bench and hold a dumbbell over your chest with two hands. You then bend your elbows and slowly lower the weight towards your head; stopping when your elbows have reached a 90 degree angle past your head. The rep is complete after you bring the dumbbells back up above your chest.

While you may not see this exercise done very much, it is a real classic. The problem with most guys who workout their chest is that they don’t always workout their entire chest or, they might only workout some muscles in their chest a very small amount.

While the pectoralis muscles typically always get worked on, the more subtle chest muscles like the subclavius and serratus, which are below the pecs, hardly get any attention. This is a big mistake, because those muscles give your arms and shoulders more maneuverability, ideal for pushing and punching.

The main benefits of pullovers are that they stretch and expand your rib cage and put resistance on the entire upper body. Therefore, pullovers will help build a bigger and wider rib cage and chest.

Another benefit of pullovers is that they can be done at home with hardly any equipment. You don’t need a bench and upright racks to hold the bar that a normal bench press needs. In fact, they can simply be done with a barbell or a pair of adjustable dumbbells.

Both are as good as each other, so no need to analyze which one is better than the other. Again, because you don’t have a rack, it’s important to not use weights that you can’t comfortably manage, otherwise you may hurt yourself.

Besides, the chest pullover is supposed to stretch your body and not be a heavy lifting exercise. It is advisable to take your time doing it properly and safely. Just start off with a relatively light weight and work your way up until you get to a comfortable weight.

http://IronChestWorkouts.com is a men’s fitness blog dedicated to writing about the best chest workout information, tips, and exercises on the internet.