Sit on a bench with a dumbbell on your lap. Slide your hips off leaving only your upper back and head on the bench. Press your hips up with you feet parallel to each other.
Press the dumbbell over your sternum then lower it overhead without your back arching. Return dumbbell over your chest so that your arms are perpendicular to the ceiling.
Some gyms have this exercise available in an upright, seated machine. If not, do this exercise with a dumbbell (or two lighter ones) on a flat bench.
Pectoralis major and minor, Triceps brachii, Latissimus dorsi, Rhomboids
TIP: Maintain a slight bend in your elbows so that you stay in control of the weight.
Variations for Pullover
This exercise targets the pecs in a different way and is a great way to ensure that you are hitting the chest muscles from every direction.
This exercise works the chest through a broad range of motion and allows you to work deeply within the pecs.
This is close to a full body workout-you will work the chest, back, shoulders and triceps, as well as your legs since they are holding your hips up. You may be able to use a few pounds more using a barbell instead of a dumbbell.
Add exercises to a workout by clicking the 'Add To Workout' button.