Mesin Pullover
Learn how to do Mesin Pullover with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Mesin 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 70kg person burns approximately 123 calories in a 30-minute session..
How to Do Mesin 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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Start Free TrialMuscles Worked by Mesin Pullover
Equipment
- Machine
Calories Burned Doing Mesin Pullover
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Mesin Pullover
- Type
- Machine exercise
- Primary muscle
- Chest
- Secondary muscles
- Lats
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Mesin Pullover
What muscles does Mesin Pullover work?
Mesin Pullover primarily targets the Chest, with secondary engagement of the Lats.
How do you do Mesin 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 Mesin Pullover good for beginners?
Mesin Pullover has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Mesin Pullover?
Mesin Pullover requires: Machine.
What are the benefits of Mesin Pullover?
Mesin Pullover strengthens the Chest, engages the Lats.
What exercises are similar to Mesin Pullover?
Similar exercises to Mesin Pullover include Tekanan Dumbbell Condong Bergantian, Tekan bangku barbel, Tekanan Bangku Barbel dengan Pegangan Dekat, Push-Up dengan Pegangan Dekat.
Is Mesin Pullover better than Tekanan Dumbbell Condong Bergantian?
Both Mesin Pullover and Tekanan Dumbbell Condong Bergantian target the Chest. Choose based on your available equipment and training goals.
Alternative Exercises
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