Pullover: back or chest day?

  • Posted by a hidden member.
    Log in to view his profile

    May 28, 2011 10:53 PM GMT
    Thanks for your help on my recent posts.

    I'm writing now to solicit advice whether I should do pullovers as part of my chest or back day. I like dumbbell and barbell pullovers because they seem to work my intercoastals and serratus really well, and I love that definition. Since they also work the lower chest and lats, however, I'm in a quandary whether I should do pullovers as part of my chest or back day. Since I often do back and chest on consecutive days, I worry about overtraining if I, for instance, do pullovers on the chest day and then do back the next day. This does not give lats 48 hours rest But are they so de-emphasized in the pullover that it doesn't matter?

    I suffer the same quandary about scheduling delts and traps on days I don't do these as a separate workout. Should they be paired with chest or back on days that these latter are worked consecutively?

    Of course, the easiest solution might be to interleave legs between chest and back or simply have a rest day. In practice, however, I find this solution isn't always easy.

    Thanks for your insights!
  • Posted by a hidden member.
    Log in to view his profile

    May 28, 2011 11:16 PM GMT
    I think your best solution is to try them on different days and find what works best for you.
    Personally, I like to do them on arm day.
  • Posted by a hidden member.
    Log in to view his profile

    May 30, 2011 5:38 PM GMT
    Theres actually 2 pullover variations. The slightly bent elbow variation works your chest more and the arms straight vacation is more for your lats and back
  • Posted by a hidden member.
    Log in to view his profile

    May 30, 2011 6:11 PM GMT
    partouse saidThanks for your help on my recent posts.

    I'm writing now to solicit advice whether I should do pullovers as part of my chest or back day. I like dumbbell and barbell pullovers because they seem to work my intercoastals and serratus really well, and I love that definition. Since they also work the lower chest and lats, however, I'm in a quandary whether I should do pullovers as part of my chest or back day. Since I often do back and chest on consecutive days, I worry about overtraining if I, for instance, do pullovers on the chest day and then do back the next day. This does not give lats 48 hours rest But are they so de-emphasized in the pullover that it doesn't matter?

    I suffer the same quandary about scheduling delts and traps on days I don't do these as a separate workout. Should they be paired with chest or back on days that these latter are worked consecutively?

    Of course, the easiest solution might be to interleave legs between chest and back or simply have a rest day. In practice, however, I find this solution isn't always easy.

    Thanks for your insights!


    From what I researched I'd say it doesn't pay off to work out by body parts, unless you are a competing bodybuilder on steroids that is already very big. ... which you don't seem to be at 157 lb and 6.1".

    I would switch to a full body workout with cycling of light, and heavy days.

    There is absolutely no scientific prof muscles recover in 48, 78 hours or any amount of time.
    However, regardless that you work your chest today and legs tomorrow and back the following day, your CNS gets worked out every single time.

    The human body is not designed to function in parts, so to speak.

    There is no individual muscle (such as traps, chest, biceps, calves etc) at your weight/height ratio that you need to correct.

    There are a few compound exercises that will work your whole body.

    Keep it simple.
  • Posted by a hidden member.
    Log in to view his profile

    May 30, 2011 6:49 PM GMT
    It's true your body can't be neatly divided into different parts, but to be realistic, most of us do want to do isolation exercises as they are quite beneficial to overall development. I personally don't get much results from pullovers. For my body, there are just way better exercises that yield better results. However if I were to do pullovers on a regular basis, I would do them on back day because that's where you will feel the most intense stretch.

    Traps I always work on shoulder day, as I feel my back day is already exhausting enough.
  • Posted by a hidden member.
    Log in to view his profile

    May 31, 2011 7:43 AM GMT
    thanks for the responses.

    I appreciate the suggestion to do compound all-body movements although I continue hearing different things. My trainer recommends all-body moves but discourages the ones I was learning, such as the deadlift and the squat, believing the danger of lower back injury outweights the benefits. He does He concedes, however, I have good form. He encourges various machines, like the leg press for lower body and dumbbells and the free motion dualcable cross and kettlebells for everythings else. I am doing a lot with dumbbells and the free motion dual cable cross, but am lost with kettlebell(and out of breath too).

    Circling back to my original question, where does the pullover rank among your exercises? I like how it feels and believe it's helping muscles that are hard to get, but rarely, if ever, see anybody doing it at gym.

    Is the pullover, dumbbell or barbell, straight or slightly bent arms, an exercise any of you routinely incorporate?

    Are there alternatives that you prefer to get the intercostals, serratus, and obliques. Of course, I know the latter has lots of exercises but the others are tougher, I think?

  • Posted by a hidden member.
    Log in to view his profile

    May 31, 2011 11:56 AM GMT
    Don't worry about what most people do in the gym. Most people just do what everyone else does or what they originally learned, which may be wrong anyway . If it feels good, keep doing it. I always do bent elbow pullovers on chest day because it gives my chest a unique pump ghat other exercises dont. Some others may say its pointless.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 14, 2016 5:47 AM GMT
    Check out this video for proper Chest Pullover:

    https://youtu.be/4fsLT7_tMvU
    IT is a sick exercise

    https://www.facebook.com/JaguarPawNation/

    https://www.facebook.com/JaguarPawNation/
  • badbug

    Posts: 800

    Jan 15, 2016 10:14 AM GMT

    Holy fuck.

    I spent 10 minutes writing a reply then saw it was from 5 years ago? icon_evil.gif

  • Posted by a hidden member.
    Log in to view his profile

    Jan 18, 2016 6:20 AM GMT
    Well, the OP may be long gone, but hypothetically these threads may be useful to people looking for information.

    In short, personally I'm in favor of switching things up every few months. So basically it doesn't matter. I'm most comfortable with routines that work opposing muscle groups on the same day. But sometimes comfortable isn't what you want.

    Meh. At my stage of life, I don't particularly need to grow either chest or back. Just keep them both balanced.