Description
This exercise begins with a barbell pullover, followed by a press. It targets the chest, deltoids, and triceps.
How to Do Barbell Pullover To Press
- 1Setup
Lie supine on a flat bench with your feet flat on the floor, about shoulder-width apart. Grab the barbell with an overhand grip, slightly narrower than shoulder-width, and hold it extended directly above your chest.
- 2Setup
With a slight bend in your elbows, slowly lower the barbell in an arc behind your head until your upper arms are roughly in line with your torso, feeling a stretch in your lats and chest.
- 3
Engage your lats and pectorals to pull the barbell back up in the same arc, bringing it directly over your chest to complete the pullover portion of the movement.
- 4
Without pausing, immediately press the barbell straight up towards the ceiling, fully extending your elbows and engaging your chest, shoulders, and triceps.
- 5
Slowly lower the barbell back down to the starting position above your chest with controlled movement, preparing for the next repetition.
Tips
- Maintain a slight, natural arch in your lower back throughout the exercise to support your spine and allow for full chest expansion during the pullover.
- Control the eccentric (lowering) phase of both the pullover and the press; avoid letting gravity drop the weight, focusing on muscle engagement.
- Keep your core braced tightly throughout the entire movement to stabilize your torso and prevent excessive spinal hyperextension.
- Focus on the mind-muscle connection, actively squeezing your lats during the pullover and your chest/triceps during the press to maximize activation.
Common Mistakes
- ×Using too much weight often leads to excessive elbow bending or a loss of control during the pullover, so select a weight that allows for strict form through both phases.
- ×Losing tension at the bottom of the pullover by letting the barbell drop too far reduces muscle activation, so maintain constant tension in your lats and chest throughout the full range of motion.
- ×Arching the lower back excessively during the press can put undue stress on the spine, so brace your core and keep your glutes engaged to maintain a stable, slightly arched position.
Variations
Barbell Decline Bent Arm Pullover
Perform the Barbell Decline Bent Arm Pullover to effectively target your lats and chest.
Barbell Bent Over Row
Strengthen your entire back with the Barbell Bent Over Row. This compound exercise builds a thick, strong back by pulling a barbell towards your torso.
Barbell Bent Arm Pullover
Sculpt a strong, wide back with the Barbell Bent Arm Pullover. This effective exercise targets your lats, improving upper body strength and muscle
Dumbbell Pullover on floor
Perform dumbbell pullovers on the floor to effectively target your chest and lats with a controlled range of motion. Strengthen your upper body.
Related Exercises
Barbell One Arm Bent over Row
Strengthen your back and core with the Barbell One-Arm Bent Over Row. This unilateral exercise builds strength, improves posture, and targets your lats
Barbell Incline Row
Target your upper and middle back with the Barbell Incline Row. This exercise builds strength and thickness, enhancing posture and pulling power.
Lever Bent over Row (plate loaded)
Master the Lever Bent-Over Row for a powerful back. This plate-loaded exercise targets your lats, traps, and rhomboids, building thickness and strength.
Cambered Bar Lying Row
Perform cambered bar lying rows to build a strong, thick back. This unique variation targets your lats and upper back muscles for improved posture and
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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