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Overview
The pullover and press is one of the most basic of the tricep exercises, and great emphasis is placed on the long inner portion of your triceps. This can help to add the width and volume to your arms. Secondary stress is also placed on the chest, and back (lat) muscles.
Setup
Locate an EZ curl/ Scott bar and place the desired amount of weight on the bar. Some curl bars will have the weights permanently attached, others allow for weight to be added as needed. Use clamps to secure the weights in place if it is not permanently attached.
Stand at the end of a flat bench as you hold the bar with your arms extended and your hands should be holding firmly onto the inner grips. Slowly sit down on the bench and allow the bar to rest on your thighs as you sit. Both feet should be flat on the ground on either side of the bench. Slowly lean back until you are lying flat on the bench. As you lean back, use your legs to help move the bar towards your chest with a slight upward kick, and carefully move the bar to a position above your chest with the arms fully extended. You spotter should be able to assist as you get into position.
Movement
As the name of this exercise indicates, there are two portions to this movement: the pullover, and the press.
Begin the press portion of this movement by slowly bending the elbows and allowing the weight to come to a resting point just above the lower portion of your chest. Your elbows should travel away from the body while lowering the weight to the lower chest. Exhale and press the bar forcefully upward until the arms return to an extended position.
Now begin the pullover portion of this movement by allowing the elbows to bend while slowly moving and lowering the bar past your head and allowing it to travel to a low position behind your head. Be careful to go only as far as feels natural to avoid any possible injury. Without bouncing the bar at the bottom of the position, begin to move the bar back above your chest by reversing the motion used to lower the bar. The bar should come back to the starting point of this exercise with the arms extended above the chest; the elbows slightly bent. Repeat this movement for the desired number of repetitions.
Tips From the Trainer
When performing the pullover portion of this exercise, pay special attention to keeping your elbows from traveling outwards. This can make the lift more difficult to perform, but this also helps to keep the focus of the exercise on the tricep muscles. Allowing the elbows to point outward and away from the body can lead to injury of the shoulder muscles and tends to lessen the desired effect of building those well-defined tricep muscles.
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