Hi,
I have been into Spearfishing for three years now but I have been into weight traning for much longer. I have recently added Pullovers lying on a bench to my workout. It might just be me but my chest capacity feels much bigger and my dive time has greatly improved.
My weight workout consists of squats or deadlifts (1x20) , Bench , pullups , dips , shoulder press (3x10-15 reps), something for arms , calves and abs. all done once or twice a week. my cardio comes from a few runs a week and Thaiboxing in the Winter when the fish have gone.
Onto the pullovers, After finishing my abs , 3 sets of leg raises and 3 set of situps I move over to the bench to do my pullovers. ( I get a better stretch on my chest when the abs are tight ) I warm up with a light dumbell , sholders across the bench, dumbell above my head , back arched , backside down towards the floor as much as possible.
Bring the dumbell behind you getting more of a stretch each time . I warm up for 10 reps with about 30 lb . On the last rep get a good stretch and hold the dumbell out behing you for about 10 seconds. Thats the warm up.
Move up a bit more weight. The next set I do a small breath up , a couple of packs then lay back over the bench , stretch back with your lungs full and hold the weight for as long as you can ( or want to ) . You will feel the stretch . Breath out and then in and do a few pullover reps.
Try doing a few more sets in the same fashion adding more packs , I do upto 3 sets. When I'm done my lungs feel twice as big.
I also now and again use my power lung trainer and try and do some chest vacumes if a remember. There should be some photos of the pullovers on a body building site if anybody is not sure of how to do them. You can also add another stretch using two dumbell in a flying motion for the stretch. All this just to get a bigger fish!
Hope this might be of some use to someone .
Cheers Ceri.
