Barbell Pullover to Press
Description
The barbell pullover to press combines a pullover and a bench press in one fluid movement. You arc the bar from behind your head over to your chest (pullover), then press it up to lockout (bench press), then lower back to your chest and reverse the pullover. It targets the chest, lats, and triceps in one combo.
Equipment Required
Barbell Pullover to Press Instructions
- Lie on a flat bench. Hold a barbell with an overhand grip arms extended overhead behind you in a pullover bottom position.
- Pull the bar over your head in an arc to your chest using your lats and chest.
- From your chest, press the bar up to lockout (like a bench press).
- Lower the bar back to your chest under control.
- From your chest, arc the bar back overhead to the pullover bottom.
- That is one full rep — pullover and press combined.
- Use moderate weight. Aim for 8 to 10 reps.
- Move smoothly through both movements.
Barbell Pullover to Press Form & Visual
Barbell Pullover to Press Benefits
- Combines pullover and press in one movement
- Targets chest, lats, and triceps together
- Time-efficient compound exercise
- Builds shoulder mobility
- Engaging variation
- Old-school combo lift
Barbell Pullover to Press Muscles Worked
- Pectoralis major
- Latissimus dorsi
- Triceps brachii
- Anterior deltoid
- Serratus anterior
- Teres major
Barbell Pullover to Press Variations & Alternatives
- Barbell Pullover
- Barbell Bench Press
- Dumbbell Pullover
- Barbell Bent-Arm Pullover
- Dumbbell Pullover to Press
