A former underground coal miner, Cory diligently saved money to start his first small gym. He opened it when he turned 20 and, in the last 14 years, Cory has seen every aspect of the fitness industry. He has achieved a powerlifting total of pounds, weighing just , putting together a career-best pound squat.
Most recently Cory was featured on the cover of the popular Inside Fitness Magazine. By Cory Gregory It will never be as popular as the bench press or as glamorous as any curl movement. The pullover and deep breathing exercises should be accomplished alternately with leg exercises for ultimate benefits to the chest. The reason for this situation is that when the bodybuilders does his thigh work he is using heavier poundages than he is capable of employing on other body parts.
This heavier poundage causes him to breathe more laboriously than usual in his training. Therefore, this laborious breathing makes the rib box expand more than normal. When the bodybuilder follows a set of pullovers he can further expand and stretch his rib box and turn this laborious breathing into an asset.
Ray Routledge used the squat and the pullover as example exercises. The bodybuilder, of course, can use any deep breathing weight resistance exercise with any thigh exercise that he chooses. After the bodybuilder accomplishes his rib box and thigh training, he should then proceed directly into his pectoral muscle training so that the combined stimulus is kept in one area until training on this body part is finished.
Ray Routledge listed six chest exercises that are great: two for the rib box , two for the pectoral muscles , and two that affect both the rib box and the pectorals. Other men have other favorites. All are good. This movement is performed on the bench with the head even with the end of the bench, not hanging over the bench. The trainee uses the barbell with an extremly wide grip.
The arms are straight and locked, holding the bar up over the chest and face. He starts the exercise by taking a deep breath and then lowering the bar until he gently touches the floor with the weight behind him.
Once touching the floor, he returns the bar to the starting position over the body before he begins the next repetition. He then exhales and takes a new breath for the next repetition. This is similar to the straight arm pullover, the only difference being that the trainee has his head extended off the end of the bench and his hand grip is at shoulder width.
As in the straight arm pullover, the bodybuilder lowers the barbell gently to the floor. Instead of bringing the barbell to the overhead position, he brings the barbell to the chest before lowering it again for the next repetition. The breathing is the same in both exercises. The third exercise is solely for the pectoral muscles. He then lowers himself with the weight until he is at rock bottom as far as his arms will allow him to be lowered.
Once this rock bottom position has been attained, he presses himself back up to full arm extension before he lowers himself down into the next repetition. The trainee must concentrate on lowering and raising himself to the full position in each repetition so that he will place the full effort on the pectoral muscles instead of on the triceps muscles of the arms.
According to Ray Routledge this movement is the very best for pectoral training. To execute this exercise, the trainee lies on a bench with a dumbbell in each hand resting on the thighs. For circuit C , perform the first set of the compound exercise followed immediately by one set of the isolation exercise. Take the recommended break and repeat for a 2nd set.
For circuit D, start with a weight you can do reps with. Drop the weights down as you fatigue for 3 consecutive drops. For circuit E , use a moderately heavy weight and perform 7 bottom half reps. Next, perform 7 top half reps. Lastly, perform 7 full range of motion reps. Find out more about the Squats and Milk program here. Make sure you focus on squeezing the pecs to initiate the movement up from the bottom position and work on holding the squeeze throughout the rep.
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