Barbell Pullover To Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Barbell
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Pullover To Press is a compound exercise that primarily targets the lats while also engaging the chest as a secondary muscle. Using a barbell, you begin lying on a flat bench with your feet planted and back straight, holding the barbell overhead with arms extended. The movement starts with a controlled pullover, lowering the barbell behind your head to stretch and activate the lats. From there, the barbell is brought back to the starting position and then pressed overhead, engaging the chest, shoulders, and triceps. This combination of pulling and pushing motions makes it an effective full upper-body exercise that strengthens both the back and the chest while improving shoulder mobility and overall upper-body coordination.
How to Perform
Position yourself lying flat on a bench with your feet firmly on the floor and your spine neutral.
Grasp a barbell with an overhand grip, keeping your arms fully extended above your chest.
Gently lower the barbell in a controlled arc behind your head, maintaining straight arms to stretch the lats.
Engage your back and chest muscles to lift the barbell back over your torso to the starting position.
From this position, push the barbell upward until your arms are completely straight, activating the chest, shoulders, and triceps.
Slowly bring the barbell back down to the starting point, keeping the motion controlled and steady.
Continue this sequence for the planned number of repetitions, focusing on smooth transitions and maintaining core stability throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout to stabilize your spine and prevent lower-back strain.
Avoid locking your elbows completely during the pullover to reduce joint stress.
Control the barbell during both lowering and pressing phases; do not let momentum do the work.
Focus on feeling the stretch in your lats during the pullover portion rather than just moving the weight.
Maintain shoulder blades slightly retracted to protect the shoulders and improve lat activation.
Do not arch your lower back excessively when pressing; keep your torso stable.
Start with a moderate weight to ensure proper form before increasing load.
Smooth transitions between the pullover and press portions improve muscle engagement and reduce injury risk.
How Not to Perform
Do not let your lower back arch excessively during the pullover or press, as this can strain the spine.
Avoid using momentum to swing the barbell; uncontrolled movement reduces lat activation and increases injury risk.
Do not bend your elbows too much during the pullover; it shifts focus away from the lats.
Do not lift too heavy too soon; improper weight can compromise form and stress shoulders and elbows.
Avoid shrugging your shoulders upward; keep them down and stable to engage the correct muscles.
Do not rush through the exercise; fast repetitions decrease effectiveness and increase injury likelihood.
Do not let your feet lift off the floor; maintain a firm planted position for stability and better force transfer.
Avoid incomplete range of motion; under-stretching the lats or under-pressing reduces the exercise’s effectiveness.
Do not grip the bar too tightly or unevenly; uneven grip can cause imbalance and strain on wrists and shoulders.
Avoid letting your head or neck lift off the bench; keep a neutral head position to protect the cervical spine.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
