In this lesson, you’ll learn how to perform Barbell Pullovers. This exercise primarily targets the chest, while also engaging the triceps, shoulders, and back muscles. It’s a great way to get an extra chest pump.
You can find more chest exercises under weight training and bodybuilding programs.
Execution
- Lie down on a flat bench and hold a barbell with an overhand grip.
- Start with the barbell held directly above your chest, arms extended, and hands about one foot apart.
- Your head should be close to the end of the bench, and your feet should remain flat on the floor throughout the entire exercise.
- Slowly lower the barbell behind your head while inhaling. Keep your arms parallel as you lower the weight.
- You can slightly bend your elbows for comfort.
- Lower the weight only as far as your shoulders feel comfortable.
- The downward motion should take about 3 seconds and be slow and controlled.
- Reverse the movement and pull the barbell back up to the starting position while exhaling.
- The upward motion can be slightly faster — about 2 seconds.
- Stop when the barbell is back above your chest, not beyond your head.
Avoid arching your lower back. If your shoulders feel strained, reduce the range of motion or skip this exercise.
Advice
- You can perform this exercise with extended arms, but slightly bent arms are more comfortable for most people.
- Always move slowly and with control.
- This exercise can also be done with a dumbbell instead of a barbell.
Related Exercises
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