T Nation

Are Pullovers Useless?

Dave draper loves the pullovers.

btw, where has this been discussed before? the expanding rib-cage things I mean? I’ve read all three books sold by iron-mind, it’s interesting he hasn’t updated them to reflect this if it wasn’t true, not saying it is, but I was just wondering if you have any more information on the subject?

I like pullovers, they seem to really help with the serratus(sp?) muscles along your ribcage as well as a deep burn in my pectorals, & working the lats from an unusual angle. All & all a total upper body movement that ties all the major upper groups together & could very well result in the illusion of an expanding rib cage.

I like them , really feel the pull , I work a 20 rep system , 1 set only , really enjoy it , not familiar with the strossen routine but i do them either after the squats or the deadlifts, when my system is at it’s weakest give it a try if it doesnt work drop them , but don’t just disgard because you dont think it can work bud, try evaluate

do some 120lb free weight pullovers for 5 sets x 12 then ask this question again.

Throwers do them.

[quote]skohcl wrote:
btw, where has this been discussed before? the expanding rib-cage things I mean? I’ve read all three books sold by iron-mind, it’s interesting he hasn’t updated them to reflect this if it wasn’t true, not saying it is, but I was just wondering if you have any more information on the subject?[/quote]

I think the main benefits of pullovers in a 20 rep squat routine is to develop breath capacity and support for the squats themselves.

They say that they offer cosmetic improvement through the widening of the ribcage, but the jury’s still out on that.

I personally love pullovers. Specifically, machine pullovers (it’s the only machine that I use). For me, they really isolate the lats, taking the arms out of the picture, unlike most lat exercises, which i ruin by being arm dominant…
dan

Can somebody explain to me why they think that its impossible to expand the ribcage through exercise?

DG

I guess ill just try them out for myself.

I don;t know about expanding the ribcage past a certain age, but pullovers are grrrrrreeeeeaaattt. Just about everyone interested in bodybuilding shd be doing them. The nautilus ones are good too.

Use barbells, dumbbells, PJR presses with dumbbells/EZ bars, cable stacks and the nautilus. Work up to using heavy weights of course.

[quote]elano wrote:
In the classic 20 rep squat program by Randall Strossen, you are supposed to do weighted pullovers to “expand the ribcage”. We all know that this is not possible. Is there any reason to keep them in the program at all?[/quote]

When I do them, I always visualize my ribcage expanding, but i think beyond a certain age, your soft cartilage and stuff would solidify completely (in layman terms)
They improved my FLS a lot.

[quote]Dirty Gerdy wrote:
Can somebody explain to me why they think that its impossible to expand the ribcage through exercise?

DG[/quote]

I do pullovers because while I’m not sure if they do much… I did notice they help me with shoulder health. I took them out of my routine for a few weeks and I had a lot of shoulder pain I didn’t have before… put them back in… and the pain went away after 2 weeks.

They completely fry my triceps… dunno about anybody else.

[quote]Dirty Gerdy wrote:
Can somebody explain to me why they think that its impossible to expand the ribcage through exercise?

DG[/quote]

I don’t see why its not possible.

[quote]Shire wrote:
Dirty Gerdy wrote:
Can somebody explain to me why they think that its impossible to expand the ribcage through exercise?

DG

I don’t see why its not possible.[/quote]

Nor do I… and I know Ellington Darden talks alot about ribcage expansion. But he has a really bad rap around here…

[quote]krazykoukides wrote:
Shire wrote:
Dirty Gerdy wrote:
Can somebody explain to me why they think that its impossible to expand the ribcage through exercise?

DG

I don’t see why its not possible.

Nor do I… and I know Ellington Darden talks alot about ribcage expansion. But he has a really bad rap around here… [/quote]

I haven’t heard of him, googled him and all i get is his official site(which isn’t going to be objective).

People who use pullovers and breathing techniques swear by the fact that they increase ribcage expansion. People who don’t use them, say it’s not possible. Just my observation.

[quote]krazykoukides wrote:
I do pullovers because while I’m not sure if they do much… I did notice they help me with shoulder health. I took them out of my routine for a few weeks and I had a lot of shoulder pain I didn’t have before… put them back in… and the pain went away after 2 weeks.[/quote]

Bingo. Training the serratus helps to maintain or develop shoulder stability. It could also be used by people who have poor shoulder mobility as a way of stretching out the associated musculature, as well as working on recruitment patterns.

It can help people learn to properly recruit the muscles…which should lend itself to improving shoulder function.

I actually had to stop doing them about 2 months ago cause I cracked a rib or something, had to stop training for a few weeks because of them too… That was doing the “Deep breathing” pullovers after heavy squats, I figured if I had done them enough over the last few months to have hurt something I must have gotten something out of them by now, lol.

Anyways I haven’t done them since cause I don’t wanna hurt my damn ribs again!

Prof X had a fight with someone over this in an old thread. I’ll try to locate it. I think the issue isn’t it expanding the actual ribs but the cartilage in between them or something like that. Brb lookin for old post.

Edit:

http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/training_myths_list?id=1028057&pageNo=1

here it is

pages 2,3, then a break, then it starts again on 5 and six.