![]() In turn this assists in centrating and packing the glenohumeral joint into the most biomechanically sound and stable position. When the core is intensely engaged, it helps keep the spine in a more neutral position. That’s because there is a direct correlation between core activation, spinal rigidity, and shoulder stability. When the core musculature isn’t firing at the same intensity, particularly during pullovers, it can lead to excessive range of motion and destabilization at the shoulder joint. Although the core is still working during traditional decline pullovers, the intensity of activation to the core is less than in other variations where the legs are free, predominantly because the legs are simply hanging from the decline support pads. Unfortunately, the decline pullover performed on a decline bench minimizes one of the key benefits of pullovers which is core and abdominal recruitment. That’s because the force vectors involved with a decline angle help maintain constant tension by pulling on the targeted musculature throughout the movement unlike the flat position where tension is predominantly at the bottom portion of the movement. Not only does it crush the lats, chest, shoulders, and triceps, but it also provides more constant tension, similar to how a cable or machine would. Performing pullovers on a decline is one of my favorite upper body movements. As a result this builds more functional strength and hypertrophy not to mention taking stress off the shoulder joint. This also causes the lifter to instinctively slow down the eccentric phase in order to eliminate excessive momentum that might pull them off the bench. This glute bridge variation eliminates this issue altogether as allowing the dumbbells to extend too far back will make it feel like the lifter is going to tilt off the back of the bench. This is predominately because most lifters use too much range of motion and overstretch in the bottom position. In fact pullovers are often considered a semi high risk exercise for individuals with shoulder issues. Similar to other movements, the goal should be natural and optimal range of motion not maximal range of motion. Eliminates excessive ROM at the shoulder joint.Įxcessive range of motion on pullovers is a very common mistake. ![]()
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