Exercise of the Week: Limited-Range Dumbbell Pullover

To increase chest size, you have to train both the pec major and minor. The minor tends to get overlooked since it's not as glamorous as the major. The limited-range pullover will target the pec minor, which in turn will "push out" the pec major, thus making it look bigger. Think of it as a natural pec implant.

Cup a dumbbell between both hands and lay back onto a flat bench. With your arms fully extended above your face, carefully lower the weight until your outstretched arms are in line with your body. Keep the small of your back pressed against the bench and brace the abdominals throughout to protect your lower back.

Make sure the elbows stay in (don't let them flare out) or else the lats will kick in. Elbows should be directly beside your ears in the bottom position. Raise the dumbbell in an arcing motion only about six to eight inches, or 45 degrees from horizontal. Keep your arms straight throughout and keep the abdominals tight.

If your chest development has stalled, try limited-range pullovers!