Many women shy away from chest exercises in fear that they will reduce their chest size. However, any type of exercise that causes you to lose weight will likely reduce the size of your chest. So instead of ruling out the pullover for fear of losing your lower chest, include them in your workout to make your chest more toned. Pullovers are an excellent way to work the lower chest, also known as the pectoralis major or the pecs.
Straight-Arm Pullover
Step 1
Lie with your upper back on an exercise bench and your knees bent. Your feet should be flat on the floor. Hold one end of a dumbbell with both hands above you.
Step 2
Lower the dumbbell behind you as far as you can, keeping your arms straight. Inhale as you lower the dumbbell.
Step 3
Lift the dumbbell back up above you. Exhale as you lift the dumbbell.
Bent-Arm Pullover
Choose a light weight, around 5 pounds, and slowly work your way up each week, increasing by 2 or 3 pounds each week.
Start with three sets of 12 to 15 repetitions; if your muscles are not tired, increase the number of repetitions to 20.
Talk to your doctor before starting any new exercises.
Dumbbells
Step 1
Lie with your upper back on an exercise bench and your knees bent. Place your feet flat on the floor. Hold one end of a dumbbell with both hands above you. Bend your elbows slightly.
Step 2
Lower the dumbbell behind you as far as you can, keeping your elbows bent slightly. Inhale as you lower the dumbbell.
Step 3
Lift the dumbbell back up above you. Your elbows should still be slightly bent. Exhale as you lift the dumbbell.
Tips
Tips
Warnings
Things You'll Need
References
Tips
- Choose a light weight, around 5 pounds, and slowly work your way up each week, increasing by 2 or 3 pounds each week.
- Start with three sets of 12 to 15 repetitions; if your muscles are not tired, increase the number of repetitions to 20.
Warnings
- Talk to your doctor before starting any new exercises.
Writer Bio
Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.