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Prone Pullover

This is a good exercise for chest and back. Work really hard @ keeping your lower back as flat to the bench as possible will also incorporate the abs!


Starting Position: - Lie on a bench or Swiss Ball with a dumbbell held above your chest, arms almost straight but for a slight bend @ the elbow
2. Draw your abs in and lower the weight down behind your head until your upper arms are parallel with the floor.
3. Return to starting position smoothly & under control
Training Tip: Keep good form throughout the exercise dont let your lower back arch during the lowering phase of the exercise

Start with 2 sets of 12 & when this gets too easy take the weight up!
 
 
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