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Straight Arm Pullovers

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Purpose of Exercise:


TO DEVELOP THE PECTORALS AND EXPAND THE RIB CAGE

This is the best movement for expanding the thorax, as well as working the pectorals and building the serratus anterior muscles.

Execution:
Place a dumbbell on a bench, then turn and lie across the bench with only your shoulders on its surface, your feel flat on the floor. Grasp the dumbbell with both hands and hold it straight up over your chest, with both palms pressing against the underside of the top plate.

Keeping your arms straight, lower the weight slowly down in an arc behind your head, feeling the chest and rib cage stretch. Drop the hips toward the floor at the same time to increase this stretch. When you have lowered the dumbbell as far as possible, raise it back to the starting position through the same arc. Don’t let your hips come back up as you lift the weight. Keep them low throughout the movement to ensure maximum possible stretch and therefore the greatest expansion of the rib cage.


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