However, it is a rather delicate movement, which is why it is good to carefully consider the individual physical condition before including it in the training routine.
Let's go into detail.
, useful for strengthening large muscles located both in the back and in the chest.It is based on the "extension of the humerus" with incomplete ROM, ie from 180 ° (arms above the head) to 90 ° (arms in front of the chest) - therefore, 90 ° in total.
Pullovers also find some application in corrective and preventive-rehabilitative gymnastics.
It is usually classified as a monoarticular and complementary exercise, as it mainly involves the shoulder joint (glenohumeral) - although, as we shall see, it still requires isometric stabilization of the elbow.
Alter ego of the pullover is the pull-down straight arm, which, however, compared to the "object of the article" shows both postural advantages - it reduces the difficulties related to shoulder mobility and any resentments of the lumbar spine - as well as functional ones - it allows you to work in ROM complete 180 °.
On the other hand, having the possibility of being performed with free weights (dumbbell or barbell), the pullover allows for greater muscle tension at the moment of maximum extension.
on a flat bench and rest your weight on your chest. The nape will be at the edge. The feet should normally rest on the ground, on the sides of the bench, with the knees naturally flexed at 90 degrees. On the other hand, those who suffer from lower back pain can flex their thighs and knees, leaving them suspended;
The truth, as always, lies somewhere in between; in the sense that all the muscles we have mentioned participate in the movement.
That said, some studies show a greater activation of the pectoralis major when the weight is behind the head and in front of the forehead (greater ROM), and of the pectoralis major when instead it is in the space between in front of the face and in front of the forehead. chest (minor ROM).
By performing the pullover on the cable instead, the great dorsal takes advantage while the great pectoral is penalized.
What is certain is, if on the one hand subjectivity remains a crucial aspect, on the other hand the greater effectiveness of the pullover on one or the other district can be modified by acting on posture and technique, choosing different tools and settings.
The pullover is mainly used with the aim of increasing the training stimulus in a selective, targeted way, on those muscles that require greater "training stress" from multiple angles. From the aesthetic point of view, we could say that it is useful in increasing the muscular aesthetic quality.
By massively reducing the work on the arms - which, due to "excessive stress in multi-joint exercises, tend to wear out prematurely - the pullover can be used both in pre-fatigue of high intensity and low volume workouts, and as a filler in higher volume workouts. and density (in case of failure work).
, both during the execution and in the chronic and cold.
Another discriminating condition concerns the presence of clinically relevant hiatal hernia, such as when responsible for consistent gastroesophageal reflux, which we remember to be the primary cause of (GERD). In case of doubtful relevance, it is a good rule to modulate the exhalation in eccentric phase avoiding the Valsalva. We remind you that it is always necessary to follow the instructions of the attending physician.
Returning to the shoulder, to understand whether or not the subject has all the credentials to perform the pullover, it is first of all necessary to evaluate the degree of mobility. In this case, all the recommendations mentioned in the specific article for lat-machine pull-ups apply, exercises with which the pullover shares most of the muscle recruitment - with the exception of the forearm flexors.
For further information: Lat Machine: Types of Tractions and DifferencesThe abdomen performs a massive isometric stabilizing component, resisting the eccentric traction due to the displacement of the center of gravity. The hip flexors, on the other hand, try to close the kinetic chain on the support surface.
Attention! It is not advisable to "lock the body" to the bench. This would not allow the hip flexors to work properly.
What deserves particular attention is the possible presence of retractions on the shoulder extensors or especially on the internal rotators of the arm who, during the execution of the pullover, create a compensation curve along the entire spine and up to the lumbar tract.
For those who complain of pain in this last place, it is advisable to perform the pullover with the thighs and knees bent, reducing the curvature of this section of the spine.
It should also be remembered that, in all subjects who have an attitude in dorsal kyphosis, when the person assumes a sitting position (if it is a machine) or with his knees on the bench, there will be a cancellation of the lumbar curve which will hide his compensation. , pulling the posterior chain even more and creating a greater limitation of movement, which in any case will be completed but only thanks to this compensation that will involve the entire column.
In such conditions it is advisable to shorten the movement in the eccentric phase, slowly lowering the weight backwards and limiting the maximum excursion where the lordosis begins to accentuate.
Again the wisest choice would be to gain the right flexibility before practicing this exercise. It will therefore be necessary to pay attention to the stretching of the shoulder extensor muscles such as the great dorsal, the posterior deltoid, the triceps, as well as the abdominal muscles that are subjected to strong stretching.
The elasticity of the intra-rotator muscles of the humerus should also be improved, therefore in addition to the dorsal major, also the pectoralis major, teres major and subscapularis (perhaps the most important in this group); if not adequately flexible, these will compromise lateral rotation of the arm.
The use of the barbell or the handlebar in the practice of the pullover should not be accidental. It is indeed crucial to consider the ability to keep the arms close to each other without creating tension elsewhere.
