मशीन पुलओवर
Learn how to do मशीन पुलओवर with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
मशीन पुलओवर is a Machine exercise that primarily targets the छाती, with secondary activation of the Lats. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..
How to Do मशीन पुलओवर
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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Start Free TrialMuscles Worked by मशीन पुलओवर
Equipment
- Machine
Calories Burned Doing मशीन पुलओवर
कैलोरी कैलकुलेटर
MET 3.5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: मशीन पुलओवर
- Type
- Machine exercise
- Primary muscle
- छाती
- Secondary muscles
- Lats
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: मशीन पुलओवर
What muscles does मशीन पुलओवर work?
मशीन पुलओवर primarily targets the छाती, with secondary engagement of the Lats.
How do you do मशीन पुलओवर 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 मशीन पुलओवर good for beginners?
मशीन पुलओवर has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for मशीन पुलओवर?
मशीन पुलओवर requires: Machine.
What are the benefits of मशीन पुलओवर?
मशीन पुलओवर strengthens the छाती, engages the Lats.
What exercises are similar to मशीन पुलओवर?
Similar exercises to मशीन पुलओवर include वैकल्पिक इंकलाइन डम्बल प्रेस, बारबेल बेंच प्रेस, क्लोज ग्रिप बारबेल बेंच प्रेस, क्लोज़ ग्रिप पुश-अप्स.
Is मशीन पुलओवर better than वैकल्पिक इंकलाइन डम्बल प्रेस?
Both मशीन पुलओवर and वैकल्पिक इंकलाइन डम्बल प्रेस target the छाती. Choose based on your available equipment and training goals.
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