The pull-over is available in many different gyms and is just as fondly referred to by professionals as an over-train machine. Training with this strength machine is primarily intended to strengthen the chest muscles and is also useful for a broad back. Although the pull-over is primarily used by men, more and more women are also using this machine to build muscle. Despite this popularity, however, mistakes germinate from time to time during training, so the advice of a fitness trainer seems essential.
This should be taken into account when training with the Pull-Over.
Before athletes decide to use the Pull-Over, they should do a detailed training on the device. It is not advisable to just jump on the machine and start working out. Rather, a strength athlete or fitness trainer can offer tips and tricks, after all, in addition to the correct position, the sequences of the exercises also play a decisive role. These typical beginner's mistakes should be avoided at all costs during the pull-over in order to avoid late consequences as best as possible. Those who are advanced in their training can try the pull-over on their own and increase their capacities individually.
Important and highly advisable is the correct posture, which, however, is often applied incorrectly. However, if you pay attention to the correct posture, you can significantly minimize the risk of injury and thus enjoy the pull-over more.
It all depends on the correct position
Not only professionals love the Pull-Over, beginners can also enjoy this machine. Those who sit down at this machine should sit with their buttocks and back against the back pad and assume an upright posture. The arms should be bent and the upper arms should be placed against the pads provided on the machine. To avoid any poor posture, only the fingertips touch the bar.
As an alternative to the pull-over, you can also train on a flat bench with a dumbbell. Regardless of whether the bench or the pull-over is chosen, it is always advisable to have a training partner for the first training sets, who will place the action on the side of the machine. A good grip of the feet and the upper and lower legs is essential here. The upper body is turned slightly to the side before reaching for the dumbbell. The dumbbell is gripped with both hands during the pull-over, with the palms touching the inside of the weights.
Error-free exercises with the pull-over
When exercising with the Pull-Over, it is extremely important that the barbells are pressed down slowly and leisurely with the elbows, towards the abdomen. In this position, the athlete exhales, but the upper body must always and constantly remain in contact with the back pad. It is also important to make sure that when training with the pull-over, the exercise is not done with too much momentum - this could distort the training success. When inhaling, the bar is pushed upwards, but the posture remains unchanged.
Although professionals usually make few mistakes, every athlete should always strive to keep the head as well as the back on the pad, not to swing the upper body during the exercise on the pull-over, and to perform the exercises slowly. If these points are observed, distortions, pain and late effects will also be avoided.
It is also not wrong to prefer to bake smaller rolls in the beginning. A wrong load and overestimation can bring undesirable results. Therefore, it makes more sense to work with little weight at the beginning and to increase this workload gradually. Over time, the weight can be gradually increased on the pull-over. Likewise, with more experience, the training sets are also increased, so that the body can get used to training on the pull-over. So if you want to build up your muscles ideally, you can achieve terrific results with the Pull-Over if the device is used correctly and carefully.
More info: Tips for buying a pull-over
Image Source: #233141107 4th Life Photography / stock.adobe.com.
Published on: 26 June 2015