Geoff your most popular video is on pullovers!! I add these to Chest and Tri day and replace the skull crusher (I a variation of train push/pull no rest days), the following day is rows. Can we not use cables? (Not sure if I missed it)
I went from not being able to do a single dip because of sternum pain(felt like my ribcage was being ripped in two horizontally), to now being able to do multiple. All because of doing breathing pullovers!
Took me about 10 months though, just progressively overloaded from 25lbs to 55lbs. And yes I am a teenager so maybe the sternum pain would’ve gone away naturally, maybe…
I love dips, used to do them with various ranges of motion NAS variations, my favorite being full ROM as deep as possible. I used to have shoulder issues with them but it went away as I got stronger. Was able to do them for a long time. Unfortunately they fucked My sternum after some time, even without using any weight at the time. Took months to heal and now the injury comes back easier. Will never dip again becasue of this.
@@AlexLeonidas It really is. I've watched as much as I can find from Jay Cutler to Natural Hypertrophy and I haven't found pullovers described like how you're doing here. Dr. Milo Wolf put DB Pullovers as his best lat exercise and I totally agree with you here that I was missing the stretch then the DB is behind my head when I do the pullover laying on the bench. Will apply all your tips and positioning across the bench!
commenting again to say this video series is great but specifically this video is one of my favourites you've ever done. It's very hard to find good information on pullovers and I love doing them, you've just unlocked new gains for many of us I bet. Thanks a ton Alex, you're the man fr for this
@@AlexLeonidas yeah I've been doing them on a flat bench for ages, I put my bench on a steep decline so I'm upside down and do feel them in my lats. Your tips are really helpful, you made the movement make complete sense. I've also been horsing around too much weight and bending my arms hitting my triceps a ton
These videos are beyond amazing brother. HIGHLY informative, engaging content without the epileptic tik tok format of a new transition every 5 seconds. Best quality fitness content on TH-cam today hands down.
@@MSordernaturehe said only to lift the hip when you get to the end of the set and you want to push till failure then you can lift your hips to assist .
Bro same all this time I thought I just was supposed to keep my head off the bench but keep it level so I’d always have a strain in my neck imma try this tomorrow and see if it’s any better
These technique tutorials aimed at an intermediate or advanced person moving into new exercises or looking to get the most out of exercises they are already doing are just great. Good stuff man.
Love doing these but with a close grip ez bar. As for programming, bronze era guys recommended doing them before heavy or high rep squats (as they thought that breathing under load would further enhance thoracic expansion), so doing pullovers in lower body days followed by a "supersquat" style set could potentially do some magic.
I love doing pullovers, work my lats, my abs, my triceps and chest. I alway put this exercise on upper days (chest and back). Amazing video Alex! Keep growing
Good tip about the grip for these pullovers, couldn't find much informations anywhere about how to actually grip these properly especially for a weight that's going over your head.
00:35 the gym i go to just got an alpha bench from arsenal strength, and it has a similar shape. I never like the setup and how much space u take up so never really did pullovers. But with that bench ill be giving it a shot. Im sure it will be good as I think front lever pulls are very good.
This is great man, these are some tips I haven't heard anywhere else. You made me realize I've been having a slight bend this whole time. Stoked to drop the weight and test it out next upper body day
Been following you for almost 10 years now and proud to see how far you have come. Massive respect to your dedication to bodybuilding. Whenever I feel low i always come back to your videos and it gives me the motivation to hit the gym. Keep doing what you do best sir 👍
I have an injury and cant bench or push up without pain, so I started doing the two mentioned variations of pullovers instead, as they do not cause any discomfort. Still practicing to master the movement and get better mobility. Thank you for your knowledge.
I have never been able to feel a stretch in my pecs or lats when doing DB pullovers, but now I'm thinking it's because I didn't have my head off the bench and kept my hips up. Will definitely need to give these a shot again!
I have been doing pullovers since a few weeks before this video dropped, about 7-8 weeks in total. I will be returning to the cable lat prayer. I just don't feel the dumbbell pullover doing anywhere near as much for any of the target muscles as the lat prayer was, and notice that since I switched from the prayer to the pullover I just don't feel as strong as when I was regularly doing the prayer. I think it's cool to see an old school lift make a comeback if you and some other guys are feeling the benefits, but I'm getting nothing from it, even with straight elbows and a big arch as you show here. In fact, I felt my lats more lying flat on a bench than arched across it, and this makes sense to me because it reminds me of doing a pull up or lat pulldown where I'd allow my back to straighten to get the best stretch and then arch for the best lat contraction.
Loving this stuff man, you're showing the way and bearing the torch for new generations of natural lifters. Your work and wisdom is priceless, thank you for all you've done. ❤
Have you considered working with Bells of Steel on a Moon Bench? Is never even heard of that until your video, and I'd love to see these things in modern gyms.😊
Had been doing these for a couple months but i lost my form some way down the road chasing the numbers. Gonna fix my form and use these tips for the next session. Great video.
This video was fantastic. I was going to ask how to program it but you answered that right at the end as well. I have always done one set of pullovers before my pullups because I feel it activates my lats. If anyone else hasn't tried this then I can strongly recommend.
Great video. You can apply these same principles to a cable pullover. Since ive added pullovers to my routine, my shoulder mobility has gotten better and no pain. The are a staple for me and the lag stretch is crazy. I also love how hard it hits the long head of the tricep!!
6:04 Only one correction on a good video: Whether you bend your arms or not at the beginning, as long as you do not change the angle of the elbows, but lift by rotating your shoulders you will still be able to hit the chest equally well. The angle of the elbow does not matter. The lack of movement of it does.
I just love the stretch in these!Every week I do them I rotate it up from doing the dumbbell version 1 week then machine version 2nd week then cable version 3rd week and so on.
I do the bent arm version. It's more in the triceps, and the teres. That movement has done a lot more than you think it would for my triceps. I do it on a regular bench though because I don't do it for lats, and I also need to hook my legs under the bench to be able to stabilize. This lift actually even helps with the OHP. If you don't have meaty arm pit muscles to rest your triceps on them you just don't have any support, and compression on the bottom. This movement can build that shelf if you take it seriously.
This video just came in hand man. I'm running NH program and I had replaced pullover by bother exercises for different reasons, but this video cleared my mind on various aspects of the movement and I'm resume them in my training. Cheers man!
I've been doing this with a kettlebell since I saw Natural Hypertrophy's video some weeks ago. The stretch feels amazing :) I hope that combined with L-sit pull-ups and weighted scapular pull-ups it helps me fix my lats that look like they're attached to my upper ribs 😅
I’ve been thinking randomly about pullovers more lately and I must’ve meme’d it into existence because the GOAT just made a 11 minute pump up video on the movement
Recently incorporated this one into my routine at the recommendation of Natural Hypertrophy. You guys know what is up! This one feels so damn good getting a stretch in and I definitely see myself achieving a more aesthetic build and posture as time goes on.
I LOVE pullover. Recently starting doing them with a barbell for something new to try. Enjoying it just as much as dumbbell so far. We will see how it feels on the shoulders when I add some real amount of weight to them though.
you are a hero do you know that? thank you so much for the post. God bless you man. Also if i want to use the same exercise to target on my Lats. Do i perform with the same technique and form as well? Or is there anything i need to change? please help
Hey Alex, great video, love it. i Love these series. Can you talk about the Odd lifts and how to implement them in a hypertrophy program, like a jefferson curl, and sandbag exercises etc. and what about the cable version of pullovers, do they work, and to the same extend as DB´s?. thank you Alex for all the hardwork:)
Thanks, Alex! Great demo. Yes, please do some more old-school training videos, showing proper form and technique with your clear empirical explanations of how and why.
pullovers superset amazingly with jefferson curls. spine rejuvination and gains for the back they superset well with front squats and OHP too to get you loosened up for easier thorasic extension also id like to hear your take on the jefferson curl and the hack squat (bar on the tail bone and squatting down with floating heels)
Not on topic with this video but I’ve been doing lots of sideways extensions and the strength on all my tricep movements had gone up aswell as helping the lockout on weighted dips. Amazing movement💪
Hey Alex, I have a set of powerblocks. Pullovers and overhead tricep extensions are nice because you can flip the dumbbell upside down and you have a 2 handed neutral close grip. You should do a series on modifications that accommodate varied equipment setups.
My old gym (sadly closed now) had a custom made moon bench. I regret not using it more often for pullovers (although it was also great for seal rows, the extra stretch due to the shape was great). That being said, the way you demonstrate the pullover was always awkward for me.l do it laying normally on the bench, but still I get great lat muscle connection. I have found that if I bend the elbows somewhat, and keep that angle on the elbow for the whole rep, and more importantly if I ''fight'' the weight in the descend (lowering the weight while I apply pressure with my palms the other way), it makes my lats activate like crazy.
I think that you Alex, are bringing the wisdom from the pass, like if we were watching Pandour, or professor Atila teaching us in great detail, I'm greatfull for that brother, thanks and Blessings.
But Alex, an emg study where they did pullovers exactly the way you said not to said it only worked pecs!
Let's save the EMG bros! th-cam.com/video/ywNccXbkzqk/w-d-xo.html
@@AlexLeonidas I think at least some of them will be convinced after this debate with kassem on Friday
Current year. Still thinks EMG is real.
Paul Carter has entered the chat
damn, that sentence was hard to read
Natural Hypertrophy will be watching this video with one hand occupied
AYO, LMAO
With curls, right? Right!?
@@sarjocole2626right forearm training
ayo
ello yuchub
Been getting into them myself recently, thanks Alex this was super helpful!
My man Geoffrey, I'm so happy that these pullover tips are helpful for you!!
This is great content thanks
Geoff your most popular video is on pullovers!!
I add these to Chest and Tri day and replace the skull crusher (I a variation of train push/pull no rest days), the following day is rows.
Can we not use cables? (Not sure if I missed it)
I went from not being able to do a single dip because of sternum pain(felt like my ribcage was being ripped in two horizontally), to now being able to do multiple. All because of doing breathing pullovers!
Took me about 10 months though, just progressively overloaded from 25lbs to 55lbs. And yes I am a teenager so maybe the sternum pain would’ve gone away naturally, maybe…
Wonderful!!!! The dip stretching carryover is real and will be mentioned in my weighted dip solution 2.0 video.
I can confirm, this also happened to me, I can rep out weighted dips with no issue now
Haha I just ripped my sternum and was able to dip to any depth ever after
I love dips, used to do them with various ranges of motion NAS variations, my favorite being full ROM as deep as possible.
I used to have shoulder issues with them but it went away as I got stronger. Was able to do them for a long time.
Unfortunately they fucked My sternum after some time, even without using any weight at the time.
Took months to heal and now the injury comes back easier.
Will never dip again becasue of this.
Live commentary like this is much better than a voice over, much more natural to listen to. thanks for the vid bro keep up the good work
Seconded
Both are good.
Nah i prefer the voice over
I couldn't find any extensive DB Pullover guide like this, thank you so much Alex!!
I'm happy to help, I believe it's one of a kind!
@@AlexLeonidas It really is. I've watched as much as I can find from Jay Cutler to Natural Hypertrophy and I haven't found pullovers described like how you're doing here. Dr. Milo Wolf put DB Pullovers as his best lat exercise and I totally agree with you here that I was missing the stretch then the DB is behind my head when I do the pullover laying on the bench. Will apply all your tips and positioning across the bench!
Wow, this video ABSOLUTELY changed how pullovers feel for me, my lats are destroyed!!
4:40 damn man. Look at the lats contracting like they are quads. Nothin but respect, Alex.
Well, that’s what the synthol guys look like when the tricep injections start drooping. So who’s having the last laugh?!
@@kaudsizyou are regarded if you think alex is on anything
@@lashedandscorned You obviously can’t take a joke. Who’s the regarded one now?!
commenting again to say this video series is great but specifically this video is one of my favourites you've ever done. It's very hard to find good information on pullovers and I love doing them, you've just unlocked new gains for many of us I bet. Thanks a ton Alex, you're the man fr for this
Thank you so much, love that it's already an instant classic for you!
@@AlexLeonidas yeah I've been doing them on a flat bench for ages, I put my bench on a steep decline so I'm upside down and do feel them in my lats. Your tips are really helpful, you made the movement make complete sense. I've also been horsing around too much weight and bending my arms hitting my triceps a ton
These videos are beyond amazing brother. HIGHLY informative, engaging content without the epileptic tik tok format of a new transition every 5 seconds. Best quality fitness content on TH-cam today hands down.
Man loving these extensive guides, keep em coming Alex!
Agreed, this one is awesome and very detailed and step by step
Natural Hypertrophy likes this video
But he suggests that you do lift the hips as you return the dumbbell over your head.
@@MSordernature You sure? I thought he said to keep the hips below the bench so that chests do not take over...
@@MSordernaturehe said only to lift the hip when you get to the end of the set and you want to push till failure then you can lift your hips to assist .
@@SKBRAH01 could be, that accent is as thick as my calves
Ello utube @@MSordernature
You nailed explaining this exercise that has always frustrated me. Thank you.
Thank you, I'm happy your confusion is gone
Bro same all this time I thought I just was supposed to keep my head off the bench but keep it level so I’d always have a strain in my neck imma try this tomorrow and see if it’s any better
This is easily the best info I've seen on pullovers. Awesome!
These technique tutorials aimed at an intermediate or advanced person moving into new exercises or looking to get the most out of exercises they are already doing are just great. Good stuff man.
The way you explained expanding the ribcage really hit home. I can't wait to see the results in my lifts.
Love doing these but with a close grip ez bar. As for programming, bronze era guys recommended doing them before heavy or high rep squats (as they thought that breathing under load would further enhance thoracic expansion), so doing pullovers in lower body days followed by a "supersquat" style set could potentially do some magic.
I love doing pullovers, work my lats, my abs, my triceps and chest. I alway put this exercise on upper days (chest and back). Amazing video Alex! Keep growing
My man, you’re starting to get that old school peeled look. Loving it.
Looking mad shredded man! Congrats
Good tip about the grip for these pullovers, couldn't find much informations anywhere about how to actually grip these properly especially for a weight that's going over your head.
Placing a half bosu ball on a bench and laying on that mimics a moon bench really well!
That's actually genius!
Finally a useful use for the bosu ball and not a unilateral bosu ball barbell press?
00:35 the gym i go to just got an alpha bench from arsenal strength, and it has a similar shape. I never like the setup and how much space u take up so never really did pullovers. But with that bench ill be giving it a shot. Im sure it will be good as I think front lever pulls are very good.
"Triple classic old school mass builder" lol😂. Great vid
I was laughing too 😂😂😂
NH nods in French
This is great man, these are some tips I haven't heard anywhere else. You made me realize I've been having a slight bend this whole time. Stoked to drop the weight and test it out next upper body day
The slight unbending will be a game changer for you, enjoy!
Literally was thinking about trying these out today since the cable version has been getting stale, thanks for reading my mind Alex
Been following you for almost 10 years now and proud to see how far you have come. Massive respect to your dedication to bodybuilding. Whenever I feel low i always come back to your videos and it gives me the motivation to hit the gym. Keep doing what you do best sir 👍
Much love ultimate OG!!!!!!!
I have an injury and cant bench or push up without pain, so I started doing the two mentioned variations of pullovers instead, as they do not cause any discomfort. Still practicing to master the movement and get better mobility. Thank you for your knowledge.
I have never been able to feel a stretch in my pecs or lats when doing DB pullovers, but now I'm thinking it's because I didn't have my head off the bench and kept my hips up. Will definitely need to give these a shot again!
how is it now?
@@GutsEnjoyer I haven't tried them yet, will probably give them a shot once I pletaue and need to add some variety
Doing the exercise as we speak, I look it up on the tubes and bam, Alex has a vid. Respect!
Absolutely love pullovers.. I need to let my head go over the bench more seems like the only thing I need to clean up on my form.. thanks!
Easy fix brother!
I have been doing pullovers since a few weeks before this video dropped, about 7-8 weeks in total. I will be returning to the cable lat prayer. I just don't feel the dumbbell pullover doing anywhere near as much for any of the target muscles as the lat prayer was, and notice that since I switched from the prayer to the pullover I just don't feel as strong as when I was regularly doing the prayer. I think it's cool to see an old school lift make a comeback if you and some other guys are feeling the benefits, but I'm getting nothing from it, even with straight elbows and a big arch as you show here. In fact, I felt my lats more lying flat on a bench than arched across it, and this makes sense to me because it reminds me of doing a pull up or lat pulldown where I'd allow my back to straighten to get the best stretch and then arch for the best lat contraction.
Loving this stuff man, you're showing the way and bearing the torch for new generations of natural lifters. Your work and wisdom is priceless, thank you for all you've done. ❤
Mannnn I’m watching this on my way to work, today’s arm day, tho can’t wait to hit the gym and try them.
Have you considered working with Bells of Steel on a Moon Bench? Is never even heard of that until your video, and I'd love to see these things in modern gyms.😊
i like this series....if this is a series..
More on the way :)
Thank you so much for these tips, so I've been doing them wrong for ages!
Had been doing these for a couple months but i lost my form some way down the road chasing the numbers. Gonna fix my form and use these tips for the next session. Great video.
This video was fantastic. I was going to ask how to program it but you answered that right at the end as well. I have always done one set of pullovers before my pullups because I feel it activates my lats. If anyone else hasn't tried this then I can strongly recommend.
Great video. You can apply these same principles to a cable pullover. Since ive added pullovers to my routine, my shoulder mobility has gotten better and no pain. The are a staple for me and the lag stretch is crazy. I also love how hard it hits the long head of the tricep!!
Been doing this movement for one year. It does help with the rib cage development.
Reaffirmed why I subbed. Pure gold content.
This Alex guy blends words with video such that he gives us top shelf explanations.
Left me with great clarity. Outstanding work!
I used to do these when I starting lifting not sure why I stopped but I remember the stretch feeling amazing if done correctly.
Thanks so much for this. I've been struggling with how to do this properly for a long time and even stopped. This helped tremendously
Just excellent way of learning. Superb, Alex
Geeat and detailed explanation, thank you man! We need more videos like this!
Great video, love rediscovering this kind of compound mass builder.
They are nice to do with a Z-bar too. 50 KG+ dumbbells can't be found everywhere and I find that the wrist position is comfyer on my shoulders
You're strong AF for doing these with 50kg dumbbells!
Tricep bar works too
Thank you for demonstrating this. I could never figure out how to do it.
The setup used to give me so much trouble so I really appreciate you showing us how it's done! Thanks Alex
6:04 Only one correction on a good video: Whether you bend your arms or not at the beginning, as long as you do not change the angle of the elbows, but lift by rotating your shoulders you will still be able to hit the chest equally well. The angle of the elbow does not matter. The lack of movement of it does.
9:45 I do three exercises on chest day: slight incline Db press, slight incline Db flyes, Pullovers (to end off a great 50-minute workoiut)
These tips are gold and easy to implement
I just love the stretch in these!Every week I do them I rotate it up from doing the dumbbell version 1 week then machine version 2nd week then cable version 3rd week and so on.
I love them with Plates,you have the neutral grip and somehow you get deeper with it😁
I do the bent arm version. It's more in the triceps, and the teres. That movement has done a lot more than you think it would for my triceps. I do it on a regular bench though because I don't do it for lats, and I also need to hook my legs under the bench to be able to stabilize.
This lift actually even helps with the OHP. If you don't have meaty arm pit muscles to rest your triceps on them you just don't have any support, and compression on the bottom. This movement can build that shelf if you take it seriously.
This video just came in hand man. I'm running NH program and I had replaced pullover by bother exercises for different reasons, but this video cleared my mind on various aspects of the movement and I'm resume them in my training. Cheers man!
I've been doing this with a kettlebell since I saw Natural Hypertrophy's video some weeks ago.
The stretch feels amazing :)
I hope that combined with L-sit pull-ups and weighted scapular pull-ups it helps me fix my lats that look like they're attached to my upper ribs 😅
Just wanna say I’ve been watching you since 2019! Keep up the great work bro!
We went through a lot together, much love bro!
7:05 whoa, didn't expect that. 😮
Really liked this style of video!
Glad to hear it, more on the way
I’ve been thinking randomly about pullovers more lately and I must’ve meme’d it into existence because the GOAT just made a 11 minute pump up video on the movement
Allways search for the deepest stretch in every exercise. Feel the sensation in the muscle. 💪🙏🏻
Great video
This was a great explainer. Thanks!
Definitely doing this tomorrow, great vid!
I do dumbbell pull overs and it feels so nice. Love it
Are we ever going to get interviews again? Would love to hear you interview Fazlifts, Jimmysprogress, Justin Lee just a few of the great naturals
bro waited months for fazlifts interview
Recently incorporated this one into my routine at the recommendation of Natural Hypertrophy.
You guys know what is up!
This one feels so damn good getting a stretch in and I definitely see myself achieving a more aesthetic build and posture as time goes on.
I LOVE pullover. Recently starting doing them with a barbell for something new to try. Enjoying it just as much as dumbbell so far. We will see how it feels on the shoulders when I add some real amount of weight to them though.
you are a hero do you know that? thank you so much for the post. God bless you man. Also if i want to use the same exercise to target on my Lats. Do i perform with the same technique and form as well? Or is there anything i need to change? please help
Phenomenal video! Highly informative and super helpful. Thank you so much for sharing this comprehensive guide! I greatly appreciate it. 🙌
They’re in current program - will implement tips PS great info on chest dips (reverse)
Hell yeah preach the Pullover pill brother !
Pullover pill for an awakening into Silver/Golden Era aesthetics!
Hey Alex, great video, love it. i Love these series. Can you talk about the Odd lifts and how to implement them in a hypertrophy program, like a jefferson curl, and sandbag exercises etc. and what about the cable version of pullovers, do they work, and to the same extend as DB´s?. thank you Alex for all the hardwork:)
Been doing these since 2002. The pump you get with these is insane
Thanks, Alex! Great demo. Yes, please do some more old-school training videos, showing proper form and technique with your clear empirical explanations of how and why.
Great job, especially the positioning instructions
This video has me rethinking my entire workout routine. The benefits of pullovers are definitely underappreciated.
Been doing them for a while, but with my hip high... will try this now, thank you alex
pullovers superset amazingly with jefferson curls. spine rejuvination and gains for the back
they superset well with front squats and OHP too to get you loosened up for easier thorasic extension
also id like to hear your take on the jefferson curl and the hack squat (bar on the tail bone and squatting down with floating heels)
Loving these form videos man always learn something new especially on this one my form on these is pretty bad gonna hit them today the way you said
Not on topic with this video but I’ve been doing lots of sideways extensions and the strength on all my tricep movements had gone up aswell as helping the lockout on weighted dips. Amazing movement💪
Wow look at that stretch I will definitely try this thank you
very cool, I did watched an old tutorial on breathing pullovers and I'm glad you did your own.
Always on point, thanks !
the elbow bend could be used as a mechanical dropset since it makes the movement easier by shortening the moment arm
Love this instructional video format, youre a great coach/teacher man.
Also, lookin unreal 👀🌱
Thank you brother, doing my best to be a clear communicator
Always loved db pullovers, gonna apply this to my future sessions. Thank you Alex!
Oh and freakn’ juicy lats!! 😮💨 goals right there!
Hey Alex, I have a set of powerblocks. Pullovers and overhead tricep extensions are nice because you can flip the dumbbell upside down and you have a 2 handed neutral close grip. You should do a series on modifications that accommodate varied equipment setups.
My old gym (sadly closed now) had a custom made moon bench. I regret not using it more often for pullovers (although it was also great for seal rows, the extra stretch due to the shape was great). That being said, the way you demonstrate the pullover was always awkward for me.l do it laying normally on the bench, but still I get great lat muscle connection. I have found that if I bend the elbows somewhat, and keep that angle on the elbow for the whole rep, and more importantly if I ''fight'' the weight in the descend (lowering the weight while I apply pressure with my palms the other way), it makes my lats activate like crazy.
Great video! Maybe cover Gironda dips or arched pullups next?
Love doing this on a hyperext as well since it allows me to get a deeper range of motion
I think that you Alex, are bringing the wisdom from the pass, like if we were watching Pandour, or professor Atila teaching us in great detail, I'm greatfull for that brother, thanks and Blessings.
Thank you, I'm honored to be compared to the old school greats. Bless up
Excellent video. Thank you.
super informative video. Thanks Alex
Pull overs made me so much better at pull ups and grew my lats so much bigger. Plus they're just so fun, either dumbell or standing cable versions
Been loving these lately to warm up for my upper days
Great video as always. Thank you Alex
Thank you for this. Gonna correct my form with this one!
Physique looking 🔥