7 Best Exercises To Banish Back Fat Over 40

4-Dumbbell Pull-Over

This move is often considered a chest exercise, and it’s true that it does work your chest. But it also hits your lats and your serratus anterior muscles, which hang out under the armpits and tend to be underworked.

Here’s how to do it:

1) Lie down flat on an exercise bench (with your head, shoulders, and butt flat on the bench, and your feet firmly on the floor), and hold a dumbbell by one end straight up over your chest. Press your low back toward the bench so that there is barely any space between your low back and bench, and your ribs don’t flare up toward the ceiling.

2) From here, keeping your core braced and arms relatively straight, slowly lower the weight behind your head until you feel a stretch in your chest. Pause, then slowly reverse the movement to return to start. That’s one rep.

Perform with a weight that allows you to complete four sets of six to eight reps with proper form.

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