I’ve mentioned that pullovers are classified in Positions of Flexion as a stretch-position exercise for lats; however, they also have a distinct sweeping effect on the triceps. In fact, I often do them on triceps day—because my tri’s don’t look the same without them.
So where do they fall in POF protocol—midrange, stretch or contracted? I suppose they would best be classified as a stretch-position move, although the arm action actually goes from stretch to the midrange position.
Still, if your tri’s are not a slow-responding muscle group, you can use pullovers as your sole stretch-position exercise. For example: close-grip bench presses for midrange work, dumbbell pullovers for stretch and pushdowns for contracted.
If you don’t have enough triceps sweep due to long-head stubbornness, try a superset for the stretch position. Do seated overhead extensions while sitting on the end of a bench, and then lie back on the bench and do dumbbell pullovers. You can use one dumbbell or two. It’s an excellent combo to grow more sweeping triceps.
You must be logged in to post a comment Login