The Benefits of Incorporating DB Bench Pullover into Your Chest Routine

When it comes to building a strong, well-developed chest, many lifters focus on traditional exercises like bench presses and flyes. However, these movements only tell part of the story. To truly maximize muscular development and hit the chest from different angles, it's essential to incorporate the often-forgotten DB bench pullover into your routine.

This exercise may not be as widely used as some other chest exercises, but its benefits are undeniable. The key is to perform the movement correctly, which involves lying perpendicular to the bench press with only your shoulders supported and your hips at a slightly lower angle than your shoulders. Your head and neck should hang over the bench, and your feet should be flat on the floor, shoulder width apart.

By performing the DB bench pullover with proper form, you'll engage multiple muscle groups, including the chest muscles that control the movement of your upper arm at the shoulder joint. The pectoralis major will receive a significant amount of stress as it works to move the weight, while the latissimus dorsi and intercostals also come into play.

In fact, research has shown that the DB bench pullover exercise emphasizes the pectoralis major more than the latissimus dorsi. A 2011 study published in the Journal of Applied Biomechanics measured the EMG activity of the pectoralis major and latissimus dorsi muscles during both concentric and eccentric phases of the movement, demonstrating that this exercise is an effective way to target the chest.

In addition to its ability to build chest muscle, the DB bench pullover also has a number of other benefits. For one, it can help improve posture by strengthening the intercostal muscles, which pull the ribs up and give the illusion of a bigger rib cage when taking a deep breath or holding a pose. The exercise also engages the serratus anterior, the muscles of the ribcage that play a crucial role in movement.

The DB bench pullover has been a favorite among some of the greatest bodybuilders of all time, including Arnold Schwarzenegger and Franco Columbu. In fact, Schwarzenegger has been quoted as saying that this exercise will produce an 'ache in the sternum' due to its ability to force the chest apart and into new growth.

In conclusion, incorporating the DB bench pullover into your chest routine can have a significant impact on your overall development. By targeting multiple muscle groups and challenging the chest from different angles, you'll be able to build a stronger, more well-rounded physique that's capable of withstanding heavy loads and performing at its best. So next time you're planning your workout, make sure to include this often-forgotten exercise in your routine – your chest will thank you.

Db bench pullover