Keep your hands straight up at a reverse grip position.Ģ. hold both the dumbbells and lay down on the floor. So always concentrate on the upper chest during the movement.ġ.

However, it also activates a lot of triceps so you have to make sure that you have a proper mind and muscle connection when performing these exercises. This exercise can be done on the bench with a dumbbell or by holding a barbell. The reverse grip floor press is a great exercise to target the upper chest. This will put most of the tension on your chest. However, if you want your chest to dominate in this exercise, then make sure that you keep your chest up always and bring the dumbbells slightly back rather than pressing the weights in a straight line.

This exercise also hits the tricep muscles. From there start pressing the weights and then bring the dumbbells up. Stop at the bottom where the dumbbells are just above the chest. Start the exercise by lowering the dumbbells, bringing the dumbbells towards your mid-chest. Keep your chest up and shoulders pinched back to engage your chest more. Hold both dumbbells together at the top while keeping your arms straight.Ģ. Lay on an incline bench set up at about 45° angle. You will not have any shoulder pain or any discomfort during this exercise compared to dumbbell pullovers where many people get pain during the movement.ġ. So let’s start with the chest now!Ĭlose grip incline press is an awesome exercise to target the upper and the inner chest. First I have shared with you the pullover alternatives specifically for the chest and then you will find back alternative exercises. So here you will find both chest and back alternative exercises. The latisimus dorsi which is the back muscle also gets activated, but at a lower proportion compared to the chest. One of the studies has shown that during pullover exercise, the pectoralis major, i.e. Along with that, some secondary muscles like teres major, anterior deltoids, and serratus anterior are also involved to assist you during the exercise. Final Review Muscles Worked During Pulloverĭumbbell pullover exercise can be used to target two different musclesĬhest and lat muscles are the major muscles that are targeted during pullovers.

Chest pullover