Chest Workout (8) – Dumbbell Pullover

dumbbell_pullover_1Nowadays there’s too much focus on the flat bench press, which over-develops the mid and lower pecs. As a result, the flat bench press can end up making you look like you have a ‘moobs’ (man boobs), even if you don’t. A nice, thick upper chest can really give your chest that solid appearance, where the surface of your pecs is like a vertical cliff.

Dumbbell pullover is compound exercises that targets pectoral muscles, as well as triceps, shoulders, and lats. Dumbbell pullover is unique in that its movement because it works the chest from various different angle. And this is the only exercises that works opposing muscle groups at the same time.


  1. Lie flat on the bench, or lie across the bench with only upper back touching the bench.
  2. Grasp the dumbbell from the side or from behind. Holds with hands under the inner plate of the dumbbell.
  3. Position your dumbbell over your chest with elbows slightly bent.
  4. Slowly lower the dumbbell over and beyond your head until your upper arm is fully stretched (in-line with torso or below). Breathe in deeply while doing this
  5. Slowly pull the dumbbell up and over the chest, back to the starting position. Breathe out while doing this.
  6. Repeat for 8 to 12 repetitions for 3 – 4 sets.

dumbbell-pullover_2 Dumbbell_Pullover








Here are some videos tutorial that might help you. Note that these videos are not mine. I picked the best video tutorial to help you guys perform the correct movement of a particular training and gain results.



  1. Start with light weight and familiarize yourself with the motion of the training. Always get the full-range motion in order to get the pressure on the chest.
  2. Choose the proper weight that allows you to handle it. Because you will be lifting the weight above your head and you do not want it to slip
  3. Bent your elbows slightly, not too much, and locked it
  4. Gradually increase the weight as your body adapt over time.





Add this workout to your chest routine because it will work your chest from a whole different angle. To really grow a muscle to its maximum potential, you have to attack it from multiple different angles.

The best chest routine is one that stimulates every area of your chest, not just the upper portion. Not only that, you also have to know how to strip away that chest fat, so your muscles look defined.

Fitness HQ would recommend first time gym-goer to collect lots of information about weight training by reading books or learning from online materials. Books about strength training can be a lot of help to understand the form and which muscle groups are being worked out by a particular training.

Keep training hard and stay motivated!




Author: Fitness HQ

I used to be an over-weight guy. I tried so hard on different kind of diets (yoyo diets, skipping meals, meal only once a day) and yet I achieved nothing. Until I went to the gym by myself, people looking down at me, learning my way how to lift a weight. It feels great to be able to change my lifestyle, my body and how people see me. I prove that I can be different. I am here to help people that experiences the same problem that I used to have and try to help them achieve their fitness goals. I am happy to lend my hand and my knowledge to be able to change someone's life. Everyone deserves to feel great about themselves!

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