Why it's on the list: Pull-overs have been a favorite torso builder of bodybuilders for decades. Dating back to the 1940s and earlier, lifters alternated them with 20-rep squats in workouts designed to expand the ribcage. The logic behind this approach may not stand up today, but the move is still worth including on a modern chest day.
Lean toward the incline version, which puts your chest fibers under tension for a longer range of motion. Use a bench that's 30-45 degrees and keep your elbows in a fixed comfortable angle. The more they bend and flex, the more this becomes a triceps movement.
Pull-Over Variations for Chest Growth
In your workout: Do pull-overs at the very end of your workout for sets of around 12 reps. On every set, hold the peak contraction of the last rep for a full 5 seconds.