VARIATIONS
Barbell Pull-Over to Press
Barbell moves from behind head to overhead press over chest.
This compound movement targets the lats through a deep stretch before transitioning into an overhead press to engage the shoulders and triceps. It builds upper body strength and mobility by linking a horizontal pulling motion with a vertical push.
HOW TO DO IT
- Lie flat on a bench with feet planted firmly on the floor.
- Grip the barbell with hands shoulder-width apart and hold it over your chest.
- Lower the bar in an arc behind your head while keeping arms slightly bent.
- Pull the bar back over your chest using your lats.
- Press the bar straight up until arms are fully extended.
- Lower the bar back to the starting position over your chest.
COMMON MISTAKES
- Locking the elbows completely during the pull-over descent.
- Arching the lower back excessively when the bar is behind the head.
- Using momentum to swing the bar instead of controlling the movement.
- Flaring the ribs up during the overhead press portion.
TIPS
- Keep a slight bend in the elbows throughout the pull-over phase.
- Drive through the heels to maintain stability during the press.
- Focus on squeezing the lats to initiate the return from the stretch.
SAFETY
- Ensure the bench is stable as the bar travels behind the head.
- Do not hyperextend the shoulders if you lack sufficient mobility.
DETAILS
- Muscles
- LatsShouldersBack
- Equipment
- BarbellBench
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Pullover
- Combined with
- Overhead press
- Load position
- Overhead
- Arms
- Both
- Legs
- Both
- Arms straight or bent
- Bent arms
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Shoulder-width
- Body position
- Lying on the back
- Bench angle
- Flat
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated