Pullover Exercises for the Lower Chest

The lying chest pullover is an intermediate level strength-training exercise that will help improve the strength of your pectoral muscles. The lying pullover position increases the strengthening benefits for your lower chest. The pullover is easy to learn, does not require a lot of equipment and may be varied so you don't get bored.

  1. Back Supported Body Position

    • The position of your body during the chest pullover is important for safe and effective execution of the exercise. You will need a flat weight-bench. You have two options for your face-up body position. The first provides more back support as you lie along the length of the bench. Your head is supported on the bench. Your feet are positioned flat on the floor or are placed on top of a box or step.

    Unsupported Back Position

    • In the second body position, you lie along the width of the bench. Only your upper and middle back are supported by the bench, but not your hips and legs. Your knees are bent with your feet flat on the floor. This dropped-hip position counter-balances the weight as you move it over your head. It helps to keep your back in a straight position.

    Straight-Arm

    • You also have two different options for the position of your arms during the chest pullover. The first keeps your arms in a straight position. Hold either a barbell or a dumbbell vertically and wrap both hands around the bar. Then, move your arms until the weight is over your face. Inhale, keep your arms straight and lower the weight behind your head. Exhale, pull up the weight and return it to the starting position.

    Bent-Arm

    • The bent-arm position provides an exercise variation that calls on your triceps for assistance. Lie face up and hold either your barbell or your dumbbell on your chest. Lift the bar straight up from your chest. Your arms are positioned over your chest with a slight bend in the elbows for the start of the pullover. Keep this bent-arm position as you inhale and lower the weight behind your head to finish the movement and then exhale as you return to the starting position.

    Guidelines

    • If your goal is muscular growth, aim to complete three to five sets, with eight to 15 chest pullovers in each set. If you want to improve muscular endurance, do one to three sets, with 15 to 20 repetitions in each set. Your amount of resistance should be one that is challenging for the final two repetitions of each set. The muscles of your chest require one to two days of rest before you repeat the pullover workout.