Exercise guide
Barbell Pullover With Bench Press
- Intermediate
- Compound
- Rep-based
- Back
- Chest
This hybrid compound movement combines the lat-stretching benefits of the pullover with the pressing power of the bench press, effectively targeting the chest, lats, and triceps in a single flow. It is highly effective for developing the serratus anterior and improving shoulder mobility while building upper body thickness.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on a bench with your head near the top edge and feet planted firmly on the floor for stability.
- Grasp the barbell with a shoulder-width overhand grip (pronated).
- Position the barbell directly over your mid-chest with your arms fully extended to reach the starting position.
How to do it
- Inhale and slowly lower the barbell in a controlled arc behind your head, keeping a slight, fixed bend in your elbows until you feel a deep stretch in your lats.
- Exhale and use your lats and chest to pull the bar back over your face to the starting position over your chest.
- Immediately transition into a bench press by inhaling as you lower the bar to your mid-chest, keeping elbows at a 45-degree angle to your torso.
- Exhale forcefully as you press the bar back up to the starting position, completing one full rep of the complex.
Form checklist
- Keep your lower back pressed firmly against the bench to prevent rib flare and excessive arching.
- Maintain a consistent, slight bend in the elbows during the pullover phase; do not turn it into a tricep extension.
- Ensure the barbell moves in a smooth, controlled arc rather than a straight line during the pullover.
- Keep your wrists neutral and stacked over your forearms throughout the pressing phase.
Pro tips
- Focus on 'driving' with your elbows during the pullover phase to maximize lat and serratus engagement rather than just pulling with your hands.
- At the top of the bench press, visualize squeezing your armpits together to maximize pectoral fiber recruitment.
- Use a slightly lighter weight than your standard bench press max to ensure you can safely control the long lever arm of the pullover.
Make it harder
- Add a 2-second pause at the bottom of the pullover (behind the head) to increase time under tension in the stretched position.
- Perform the movement on a slight decline bench to increase the range of motion and tension on the lower pectorals and lats.
Frequently asked
- What muscles does the barbell pullover with bench press work?
- The barbell pullover with bench press primarily targets the lats and pectorals, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the barbell pullover with bench press?
- The barbell pullover with bench press uses barbell and weight plate.
- Is the barbell pullover with bench press good for beginners?
- The barbell pullover with bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.