Barbel Pullovers

[beskinny]

As these were in Disc 5 last night, I thought it might be a good time to ask about these.

No matter what weight I use, I never feel these in my back but by the end of the set my triceps are on fire. What am I doing wrong? I've had my DF watch my form and he says it looks right when compared to Cathe & Crew.

Thanks in advance!

 

[Connie07]

Speaking for myself the ONLY way I feel these are if I pretend my arms don't exist and put all my thought into the back muslces. IMO this is one exercise that requires 100% focus otherwise other muscles take over.

 

[kathryn]

The move will work the triceps to some extent, because one of the functions of the tricep muscle is bringing a straight arm behnd the back (which, if you translate that into a lying down posture, is akin to the last part of the pullover).

Some ideas:
You may just have weaker triceps proportionate to back, and they need to catch up a bit.

You may be bending and straightening the arm somewhat during the move, which will call on one of the other functions of the triceps (straightening the arm. The third function is turning the arm from supine to prone). Make sure to keep the arms in a locked position.

Put the mind in the muscle (very necessary on this move, IMO, as it can target the back or the chest, and sometimes that focus can help make the difference). As you are bringing the bar from behind the forehead to overhead, push your scapulae into the step to help engage the back muscles more. Try the move with very light weights, or even no weights, to train yourself to engage the right muscles. If you are doing it, you will feel the move even with no weights.

Don't bring the bar any farther 'forward' than over mid chest. Any farther might start engaging the triceps more.

HTH!

 

[bethj]

I have the same problem when using a barbell for pullovers-just feel it only in triceps. But when I use a dumbell I feel it totally in my lats. You might try that. You hold the dumbell on each end. And use Kathryn's form pointers. I think maybe the hand position makes the difference. Your palms are facing each other instead of the ceiling.
Beth

 

[MsTara]

I have no idea if this will help anyone, but I have a really strong back so when I work my back I have to really focus on it--putting all my energy into the back muscles I'm working. I zone out on every other body part involved (i.e. biceps need to pull for barbell rows, triceps needed for pullovers).

Are you straightening your arms when doing the pullovers? They should stay bent. This move will incorporate some triceps, but bad form would explain why you really feel it in the triceps.

 

[kathryn]

You hold the dumbell on each end. And use Kathryn's form pointers.

You can also hold the dumbbell around the bar part, which is what I do, because I would be unable to hold much more than a 10# weight by the ends and feel it was secure.

 

[beskinny]

Thanks so much for all of the suggestions! I've made some notes in my STS binder and will be sure to incorporate these the next time pullovers come up.

Kelly