Pull-overs

 
  There’s a twofold manner to developing a massive chest: one way is to develop the pectorals with exercises that build those muscles, and the other is to expand the rib cage with stretching exercises. Thus, performing both of these types of movements enlarges the chest’s external musculature as well as its internal underpinnings. Performance of the straight-arm pullover is simple. Lie on a bench with a light barbell (or a centrally loaded dumbbell), held at arm’s length over your chest. Maintaining the arm’s-length position, slowly lower the weight until it almost touches the fl oor behind you. Make an effort to keep your arms locked throughout the movement, and when you inhale, attempt to draw in as much oxygen as you can while lifting the weight as high as possible. The weight is not a major factor in this exercise, whereas the degree of stretch most certainly is. A weight range of between ten and twenty pounds is recommended, dependent on your starting level of strength.