Back positioning when doing chest flies etc.

[olexa17]

Hello Cathe,

I hope you are healing and doing well!! I am still a relative newbie but, this should shock you ~ LOVING EVERY SECOND OF ALL OF YOUR WORKOUTS!!

Now that I got that out, today I was doing Muscle Max for the first time. Quick question, when doing chest work with weights, lying down on the bench, it seemed that there was a bit of space between your lower back and the bench. Is it ok in this position to have a slight arch? I am guessing it is but wanted to be sure I shouldn't be focusing on curling up my pelvic area so to speak to eliminate any space between the lower back and the bench.

Also, on the pullovers with the barbell or the free weight, what muscles should I be focusing on~ this is a new move for me and I am a little unstable doing it; is it back only, should I focus on closer grip or wider grip, is it ok (I am sure it is) to start with a lower much lower weight, is it arms, abs or back mostly or all of the above?? I am a bit confused - I know I saw the move in the (whispering....FIRM videos) but they said it was an ab move.

THANKS SO MUCH!!
Take care,

Kelly
:7

 

[Mariela]

I wonder the same thing about the back when doing chest work.

 

[acatalina]

Is it your natural arch or are you lifting too heavy?
Try putting your feet on the bench.
If you have the samee curve i would say you are safe.
Pull overs also stretch your rib cage and work back muscles. It to me incorporates more than 1 muscle group. I like them.
Anne


http://www.picturetrail.com/gallery/view?p=999&gid=8227804&uid=3969941

 

[Cathe Friedrich]

Hi Kelly! Thanks for your sweet words.

Yes, for supine chest work having a natural, not exaggerated, arch in your back is fine.

Pullovers are a compound exercise that incorporate chest, back, triceps, and yes core in a way that it stretches and expands the rib cage and engages as a stabilizer.

The different hand placements and equipment used will shift the focus to one of these listed muscles groups a little differently, but no matter how you slice it, they will all be called upon when doing this exericse. I personally feel the pullover more in my lats when I use a barbell with my hands (more specifically thumbs of my hands) about 9 inches apart on the grip and non-flared elbows. A visual I usually use when wanting to feel it more in my back is thinking of pressing through the motion with my elbows toward the direction of my feet vs my hands.

I feel them more in my chest when I have a closer hand grip on a heavy dumbell. The visual I use to feel it more in my chest is that I imagine a beach ball between my elbows and I imagine that I'm trying to squeeze the beachball together while bringing the weight toward the direction of my feet.

Another pullover tip is to gradually increase your range of motion with the first few reps. You will be more comfortable with the stretch and range of the movement if you get there a little at a time. Pullovers can definitely be an intimidating exercise if you are not sure of it.


Good Luck!

 

[olexa17]

Cathe,

Thanks so much for the reply. I cannot tell you how much the 'visuals' help me. I remember how much a visual from Keli Roberts in one of her tapes AGES ago helped me to do squats when I first started working out (she said imagine dipping your tail feathers in a bucket of water LOL)

These DVDS of yours are SO GREAT, SO CHALLENGING, SO INSPIRING. I even have my husband joining me in trying new moves he had never done and he really likes feeling the muscles in new ways etc.

I'll keep you in my prayers for a healthy recovery. Take care!!

;-) And thank you again for the reply. I think I will log in and buy some more DVDs now!!

Kelly