Máy Pullover
Learn how to do Máy Pullover with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Máy 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 Máy 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 Máy Pullover
Equipment
- Machine
Calories Burned Doing Máy Pullover
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Máy 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: Máy Pullover
What muscles does Máy Pullover work?
Máy Pullover primarily targets the Chest, with secondary engagement of the Lats.
How do you do Máy 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 Máy Pullover good for beginners?
Máy Pullover has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Máy Pullover?
Máy Pullover requires: Machine.
What are the benefits of Máy Pullover?
Máy Pullover strengthens the Chest, engages the Lats.
What exercises are similar to Máy Pullover?
Similar exercises to Máy Pullover include Đẩy Tạ Tay Nghiêng Xen Kẽ, Đẩy ngực ghế đòn, Đẩy Tạ Đòn với Nắm Gần, Chống đẩy với tay nắm gần.
Is Máy Pullover better than Đẩy Tạ Tay Nghiêng Xen Kẽ?
Both Máy Pullover and Đẩy Tạ Tay Nghiêng Xen Kẽ target the Chest. Choose based on your available equipment and training goals.
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