Barbell Pullover-To-Press

Muscles worked

Setup

1. Lie flat on a bench with your feet firmly on the ground and your head near the top edge.
2. Grasp the barbell with a shoulder-width overhand grip and hold it directly above your chest with arms extended.
3. Engage your core and retract your shoulder blades, pressing them firmly into the bench.

How to do it

1. Inhale and slowly lower the barbell in a controlled arc behind your head until your upper arms are parallel to the floor.
2. Exhale and pull the bar back over your chest, then immediately lower it to your mid-chest by bending your elbows.
3. Press the bar vertically back to the starting position, fully extending your arms while squeezing your chest and triceps.
4. Maintain a controlled tempo, taking roughly 2 seconds for the pullover and 2 seconds for the press.

Form checklist

• Keep your lower back pressed against the bench; do not allow it to arch as the bar goes overhead.
• Maintain a slight, fixed bend in the elbows during the pullover phase to protect the joints.
• Keep your elbows tucked close to your ribs during the press phase to maximize triceps engagement.
• Ensure the transition between the pullover and the press is smooth and controlled without using momentum.

Pro tips

• Focus on 'pulling' with your lats during the first phase and 'pushing' with your triceps and inner chest during the second.
• Pause for a split second at the bottom of the pullover to maximize the stretch on the lats and pectorals before initiating the return.

Make it harder

• Add a 3-second eccentric (lowering) phase to both the pullover and the press to increase time under tension.
• Perform the exercise on a slight decline to increase the range of motion and tension on the lower pectorals.

Frequently asked

What muscles does the barbell pullover-to-press work?

The barbell pullover-to-press primarily targets the deltoids, pectorals, and triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell pullover-to-press?

The barbell pullover-to-press uses barbell and weight plate.

Is the barbell pullover-to-press good for beginners?

The barbell pullover-to-press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Dumbbell BurpeeIntermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps
• Push-Up With TwistIntermediate · deltoids, pectorals, and triceps
• Ring Back LeverAdvanced · deltoids, lats, pectorals, and triceps
• Sit-Up Stand-UpIntermediate · abs, deltoids, pectorals, and triceps