Straight Arm Pull Over
Position: A supine position on the floor with the knees straight and the heels together. The bar is held at straight arms’ length over the chest with the elbows locked.

Action: From this position, the arms are lowered overhead, keeping the elbows rigid or locked. The moment the knuckles touch the floor the bar is returned to the starting position over the chest.

Breathing: Inhale as the bar is lowered to the floor and exhale as it is raised over the chest.

Starting Resistance: For a child six to eight years of age the bar may be too heavy if it weighs 10 lbs. In that case, he should hold the short bar with a l¼ lb. weight on each end (total weight about 5 lbs.) and perform the movement. A child eight to ten years or older should use the bar alone in the movement. Most women will find the 5 lbs. quite comfortable and a good starting weight. Most men can start comfortably with 10 lbs.
Progression: The movement should be started with 10 counts and 2 counts added each
week until 20 have been performed for 3 exercise periods. Then 2½ lbs. should be added to the bar and the motion begun again at 10 counts with the repetitions increased as before. It is well not to exceed 25 lbs. resistance in this exercise. If a heavier weight is used, the ribs will become fixed to act as a base or origin for the
muscles to raise the weight and the rib box will not be expanded for the desired effect.

Goal: Girls and women should work up to a resistance of 15 lbs.

Boys and men should work up to a resistance of 25 lbs.

Comments: The breathing in this movement is very important. When the bar is lowered, the lungs must be full of air when it touches the floor. The purpose is to stretch the walls of the chest, not to lift a heavy weight. If a heavier weight than 25 lbs. is used, the elbows must be bent to relieve the shoulders of unnecessary strain and to permit full expansion of the rib box.

This movement with the elbows bent is used as an advanced exercise and the weights used can be worked up to 50 of 75 lbs.

Rather than to use a heavy weight, it is better for the individual to keep using the 15 to 20 lb. bar and place a low stool under the shoulders. With the body in this position, the bar can be lowered further and the ribs stretched a little more. This is quite severe and should not be used until the chest is thoroughly accustomed to the pull over in the regular manner.

In arranging a program, this movement should follow an exercise for the back or legs, for those movements stimulate the volume of breathing making the stretching of the rib box more effective.

It is not uncommon for youngsters to gain as much as 3 inches in the normal chest circumference in as short a time as six weeks

If you want to learn how to eat for bigger muscles then visit this site: diet for body building. Following a proper diet for body building is important for people who want to see results fast. Read and learn more at diet for body building.

Possibly related posts: (automatically generated)

• Related posts on body
• Language Log » Body and One: Corpus count fail

• Related posts on diet
• Every Other Day Diet Review – Lose Weight the Caveman Way | Common …
• Diet Theme (WordPress) | Money Field
• 7 Top Secret Diet Secrets Of The Stars | Cooking In Season

• Related posts on exercise
• Easing Symptoms Of Anxiety Through Exercise : BabyChildFamily
• How Regular Exercise Can Improve Your Physical and Mental Health
• Get in Shape Safely With a Schwinn Exercise Bike « All Out Fitness