Pull Over - Incline and Dumbbell Flye

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Chest Strength Dumbbell Incline Bench Push Gym

Purpose: This exercise the action of the pecs pulling across the chest, especially focused on the upper pecs.

Benefits: This exercise isolates the section of the pecs along the sternum. It also stretches the pecs.

Using an incline bench, Sit on the bench and grab a dumbbell in each hand with the hands in an overhead grip. Your elbows should be slightly bent and the dumbbells should be above your chest almost touching each other. This is your starting position. Lower the dumbbells down behind your head in a slow, controlled manner keeping your arms straight. Inhale during this movement. Feel the stretch in your chest and deltoids. Raise the dumbbells back to the starting position. Exhale during this movement. Do not arch your back. Rotate the dumbbells until your palms are facing inwards (happier grip). Slowly lower the dumbbells in an arc until they are out at your sides. Inhale during this movement. Allow your shoulders to stretch out and down as much as possible, ensuring a good range of motion for the exercise. Inhale during this movement. Bring the dumbbells in an arc towards each other above your chest. Your arms should rotate upwards and your shoulders should hunch forward and up. Maintain a constant slight bend in the elbows. When the dumbbells touch, your arms should be pointed straight up, palms towards each other. Exhale during this movement. Repeat for the recommended number of repetitions.

The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.