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Straight Arm Pullovers : To build the pectorals muscle and expand
the rib cage.
Straight arm
pullover is the best movement for expanding the thorax as well as
working the chest muscle and building up the serratus anterior muscles.
1) Place a
dumbbell on a bench, then turn and lie across the bench with only your
shoulders on its surface, your feet 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
2) Keeping
your arms straight, lower the weight slowly down in an arc behind your
head, feeling the chest and rib cage stretch.
3) 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.
4) Don't let
your hips come back up as you lift the weight. Keep them low throughout
the straight arm pullovers exercise to ensure the maximum possible
stretch and therefore the greatest expansion of the rib cage.
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