Machine Pullover

Learn how to do Machine Pullover with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Chest Lats Machine

Machine Pullover is a Machine exercise that primarily targets the Chest, with secondary activation of the Lats. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Machine Pullover

A pullover performed on a machine to target the chest through a controlled arc movement, with assistance from the lats and triceps.


Instructions:


  • Sit on the machine with your back against the pad and feet flat on the floor.

  • Grip the bar or handles overhead with arms slightly bent.

  • Pull the bar in a controlled arc down toward your thighs, focusing on contracting your chest.

  • Squeeze your chest at the bottom of the movement.

  • Slowly return the bar to the starting position without locking out your elbows.


Common mistakes:


  • Bending the elbows excessively and turning it into a press.

  • Using momentum instead of controlled movement.

  • Not completing the full range of motion.

  • Arching the lower back.

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Muscles & equipment

Primary muscleChestSecondary muscleLats

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Machine Pullover

Type
Machine exercise
Primary muscle
Chest
Secondary muscles
Lats
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

More Chest Exercises

Alternating Incline Dumbbell Press
MET 4.5

Alternating Incline Dumbbell Press

  • Dumbbells
Barbell Bench Press
MET 5

Barbell Bench Press

  • Olympic Barbell
  • Bench
Bench Press Machine
MET 4.5

Bench Press Machine

  • Machine
Cable Chest Fly
MET 3.5

Cable Chest Fly

  • Cable

FAQ: Machine Pullover

What muscles does Machine Pullover work?

Machine Pullover primarily targets the Chest, with secondary engagement of the Lats.

How do you do Machine Pullover correctly?

A pullover performed on a machine to target the chest through a controlled arc movement, with assistance from the lats and triceps. Instructions: Sit...

Is Machine Pullover good for beginners?

Machine Pullover has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Machine Pullover?

Machine Pullover requires: Machine.

What are the benefits of Machine Pullover?

Machine Pullover strengthens the Chest, engages the Lats, builds functional strength using Machine. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Machine Pullover?

Similar exercises to Machine Pullover include Alternating Incline Dumbbell Press, Barbell Bench Press, Close Grip Barbell Bench Press, Close Grip Push-Ups. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Machine Pullover better than Alternating Incline Dumbbell Press?

Both Machine Pullover and Alternating Incline Dumbbell Press target the Chest. Machine Pullover uses Machine, while Alternating Incline Dumbbell Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Alternating Incline Dumbbell Press
MET 4.5

Alternating Incline Dumbbell Press

  • Dumbbells
Barbell Bench Press
MET 5

Barbell Bench Press

  • Olympic Barbell
  • Bench
Close Grip Barbell Bench Press
MET 4.5

Close Grip Barbell Bench Press

  • Olympic Barbell
  • Bench
Close Grip Push-Ups
MET 5

Close Grip Push-Ups

  • No equipment
Decline Bench Press
MET 5

Decline Bench Press

  • Olympic Barbell

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