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Determine the Length of Your Workouts

Evaluate Your Progress

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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Proper Form On Pull Overs
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Grizz133

Louisiana, USA

Ok, which is better; full body on a flat bench or shoulders only? I see it done both ways but which is better?

One guy told me that it worked the back more if you lower your hips in the shoulder only. Or chest if you raise them...
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john38

Oklahoma, USA

Grizz133 wrote:
Ok, which is better; full body on a flat bench or shoulders only? I see it done both ways but which is better?

One guy told me that it worked the back more if you lower your hips in the shoulder only. Or chest if you raise them...


I've always used shoulders with the hips down. It gives me better control and a really good stretch. I tried both and found this better for my body type.
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Grizz133

Louisiana, USA

john38 wrote:
Grizz133 wrote:
Ok, which is better; full body on a flat bench or shoulders only? I see it done both ways but which is better?

One guy told me that it worked the back more if you lower your hips in the shoulder only. Or chest if you raise them...

I've always used shoulders with the hips down. It gives me better control and a really good stretch. I tried both and found this better for my body type.


Yea I like the stretch in that position also. I try to lower the dumbbell, as slow as possable, till it just touches the floor and then slowly come back up with it. By 7 I'm ready to cry haha.
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simon-hecubus

Texas, USA

I lay lengthwise on a flat bench with my head halfway off the end. It's easier to get in position with the DB and I get plenty of good stretch for the lats.

Scott
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john38

Oklahoma, USA

simon-hecubus wrote:
I lay lengthwise on a flat bench with my head halfway off the end. It's easier to get in position with the DB and I get plenty of good stretch for the lats.

Scott


I tried that too, but when I got to heavier weights, I couldn't keep good form and found I was fighting the weight more. Maybe I was doing it incorrectly. I also tried these on an exercise ball. It works, but you can't go heavy due to the ball rolling when executing the move!
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simon-hecubus

Texas, USA

john38 wrote:
I tried that too, but when I got to heavier weights, I couldn't keep good form and found I was fighting the weight more. Maybe I was doing it incorrectly...


Fighting the weight how? I'm not sure I'm following you.

The clarification I didn't make was that I found it increasingly difficult to get into position with the across-the-bench (shoulders-only) version as the weight increased.
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NATUREBOY

simon-hecubus wrote:
Fighting the weight how? I'm not sure I'm following you.

The clarification I didn't make was that I found it increasingly difficult to get into position with the across-the-bench (shoulders-only) version as the weight increased.


For me (being on the heavy side) it also places a lot of unnecessary stress on the low back and abdominals.
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Yes

NATUREBOY wrote:
simon-hecubus wrote:
Fighting the weight how? I'm not sure I'm following you.

The clarification I didn't make was that I found it increasingly difficult to get into position with the across-the-bench (shoulders-only) version as the weight increased.

For me (being on the heavy side) it also places a lot of unnecessary stress on the low back and abdominals.


Same thing for me. My back actually hurts from it.

Latley though I have tried pullover machine. Looks like some kind of rip-off of an older Nautilus machine. After being a little sceptical at first I have really learned to love it. So if you got access to a decent pullover machine I would strongly recomend that.

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NATUREBOY

Yes wrote:

Same thing for me. My back actually hurts from it.

Latley though I have tried pullover machine. Looks like some kind of rip-off of an older Nautilus machine. After being a little sceptical at first I have really learned to love it. So if you got access to a decent pullover machine I would strongly recomend that.



Oh yeah, absolutely. A good pullover machine is waaaaay superior than doing them old school.
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FamilyMan

Missouri, USA

I enjoy using a decline bench with my shoulders down. I start with an EZ Curl bar on the floor and concentrate on contracting lats and Shoulders. The decline naturally stretches my lats in a nice way.
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simon-hecubus

Texas, USA

NATUREBOY wrote:
For me (being on the heavy side) it also places a lot of unnecessary stress on the low back and abdominals.


Plus you're relying on having stable leg support, which may be questionable if you've just knocked out a killer set of squats.
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