Barbell Pullover and Press

Body region

• Chest
• Back
• Arms

Muscles

Main

• Pectoralis Major
• Latissimus Dorsi
• Triceps

Helps

• Deltoid
• Serratus Anterior
• Teres Major

Holds

• Rectus Abdominis

Equipment

• Barbell or EZ Bar
• Flat Bench

Technique

1. Lie on a flat bench with your head at the end, holding a barbell on your chest with a close grip.
2. Keeping the elbows bent, move the bar over your face and lower it behind your head toward the floor.
3. Pull it back over your face and onto your chest along the same path.
4. Press the bar up from the chest until your arms are straight, then lower it to the chest for the next rep.

Cues

• Keep the elbows tucked and pointing forward during the pullover.
• Move slowly at the bottom of the pullover where the shoulders are stretched.
• Use a load you can press and control overhead.

Common mistakes

• Letting the bar drift too far down behind the head.
• Flaring the elbows wide during the pullover.
• Arching the lower back off the bench.

Alternatives

• Bent-Arm Barbell Pullover
• Close-Grip Bench Press
• Barbell Pullover