Barbell Pullover To Press

Barbell Pullover To Press

The Barbell Pullover To Press is a dynamic compound exercise that targets multiple muscle groups in your upper body. With this exercise, you can effectively engage your chest, shoulders, and back while also utilizing your triceps and core muscles for stability. To perform this exercise, you will need access to a barbell and a flat bench. Start by lying on the bench with your head slightly off the edge, feet flat on the floor, and your knees bent. Grab the barbell with an overhand grip, palms facing down, and hold it directly above your chest with your arms fully extended. Slowly lower the barbell back behind your head in a controlled manner while maintaining a slight bend in your elbows. It is essential to focus on engaging your chest and back muscles during this movement to maximize the benefits. Once you reach a comfortable stretch position, exhale and use your chest, shoulders, and triceps to push the barbell back up to the starting position. As you press the barbell, contract your chest muscles, squeeze your shoulder blades together, and fully extend your arms. Remember to maintain proper form throughout the exercise. Avoid larger weights if you cannot control the movement and keep your core engaged for stability. Start with lighter weights and gradually increase as you become more comfortable with the exercise. The Barbell Pullover To Press offers a variety of benefits, including increased upper body strength, improved stability, and enhanced muscle definition. Incorporating this exercise into your routine can help you develop a well-rounded physique and boost your overall fitness level.


  • Lie on a flat bench with your feet firmly planted on the ground.
  • Grasp the barbell with an overhand grip, placing your hands slightly wider than shoulder-width apart.
  • Hold the barbell above your chest with your arms fully extended.
  • Lower the barbell towards your head while keeping your arms straight. Feel the stretch in your chest and shoulders.
  • Pause briefly at the bottom of the movement, then reverse the motion by pressing the barbell back up towards the starting position.
  • Extend your arms fully at the top of the movement, squeezing your chest and shoulders.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise by keeping your back flat against the bench.
  • Engage your core to stabilize your body and avoid excessive arching of the lower back.
  • Focus on controlled and smooth movements to maximize muscle engagement and minimize the risk of injury.
  • Use a weight that challenges you but allows you to maintain proper form and complete the desired number of repetitions.
  • Ensure you have a firm grip on the barbell to prevent slippage and maintain control throughout the exercise.
  • Inhale during the eccentric phase (lowering the barbell) and exhale during the concentric phase (lifting the barbell).
  • Prioritize a full range of motion by lowering the barbell until you feel a stretch in your chest and shoulders.
  • Include this exercise as part of a well-rounded upper body workout regimen to target multiple muscle groups.
  • Allow your shoulder blades to move naturally during the exercise, avoiding excessive shrugging or rolling forward.
  • Consult with a fitness professional to ensure proper technique and form for optimal benefits.


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