Barbell Pullover to Press
Two-in-one! Stretch and strengthen your chest, shoulders, and lats in a fluid motion. Get ready to feel the burn!
The Barbell Pullover to Press is a compound exercise that mainly works the chest and back, with help from the triceps. You'll need: exercise bench or barbell.
Required Equipment
Barbell Pullover to Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Secondary
Triceps (triceps brachii); Boxer Muscle (serratus anterior)
Barbell Pullover to Press Variations and Alternatives
How to do the Barbell Pullover to Press
Lie flat on a bench with your feet on the floor for stability.
Grip a barbell with an overhand grip slightly wider than shoulder-width apart.
Begin with the barbell held straight over your chest, arms extended.
Inhale and slowly lower the barbell back over your head in an arc, keeping your arms straight while allowing a slight bend in the elbows. Lower until your arms are roughly parallel with your body, which will stretch your chest and lats.
Return the barbell to the starting position above your chest, using the same arc motion.
Once the barbell is back to starting position, immediately transition into a press by bending your elbows and lowering the barbell to your mid-chest.
Push the barbell back up to the starting position to complete one repetition.
Safety Tips: - Keep the movements controlled and smooth throughout the exercise. - Use a spotter when attempting heavier weights. - Avoid lowering the barbell too far behind your head to prevent shoulder strain. - Start with a lighter weight to perfect the technique before moving on to heavier weights.
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Barbell Pullover to Press FAQs
What muscles does the Barbell Pullover to Press work?
The Barbell Pullover to Press mainly works the chest and back, with help from the triceps. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Barbell Pullover to Press?
Exercise bench or barbell.
Is the Barbell Pullover to Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Pullover to Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Barbell Pullover to Press variations and alternatives?
Similar exercises include the Barbell Pullover with Bench Press, Barbell Reverse-Grip Overhead Press, Barbell Behind-Back Push-Press and Barbell Bench Press.
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