Learn how to do medicine ball pull-overs. Presented by Real Jock Gay Fitness Health & Life.
Pull-overs are excellent for strengthening the lat and serratus muscles around your shoulder blades. If you go for too much range of motion on these, you risk injuring your shoulders, so be sure to use a contained motion with maximum control.
Back (lats, serratus)
Lie on your back on a flat bench with a medicine ball (or dumbbell) held in both hands by the ends with your palms facing in towards each other. Extend your arms straight up toward the ceiling while keeping your shoulders pulled down. Bend both elbows slightly toward the ceiling, but not out to the sides.
1. From the starting position, keep the angle in your elbow as you lower both arms toward the floor beyond your head. Keep your shoulders down and retracted as you do this, and do not lower beyond the level of your head, or you risk shoulder injury. Also be careful not to let your elbows poke to the sides as you lower your arms.
2. From the bottom of your motion, bring your arms back up until they are above your nose, keeping your shoulders down as your arms rise, and trying not to pause at the top of your motion.
Want to master Microsoft Excel and take your work-from-home job prospects to the next level? Jump-start your career with our Premium A-to-Z Microsoft Excel Training Bundle from the new Gadget Hacks Shop and get lifetime access to more than 40 hours of Basic to Advanced instruction on functions, formula, tools, and more.
Other worthwhile deals to check out:
- 97% off The Ultimate 2021 White Hat Hacker Certification Bundle
- 98% off The 2021 Accounting Mastery Bootcamp Bundle
- 99% off The 2021 All-in-One Data Scientist Mega Bundle
- 59% off XSplit VCam: Lifetime Subscription (Windows)
- 98% off The 2021 Premium Learn To Code Certification Bundle
- 62% off MindMaster Mind Mapping Software: Perpetual License
- 41% off NetSpot Home Wi-Fi Analyzer: Lifetime Upgrades