Barbell pull-over to press

The barbell pull-over to press is a complex that combines two popular exercises into one sequence that works much of the upper body, particularly the chest, triceps, and serratus anterior muscles. It is commonly performed with an EZ-bar, but can also be performed with a straight bar or neutral-grip bar. Because the pull-over will determine the amount of weight you can use, this movement is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body portion of a workout.

Benefits

  1. Hits numerous upper-body muscles at once
  2. Stretches and strengthens the front and back sides of the upper body
  3. Great pump to finish an upper-body workout
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Barbell pull-over to press Images

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Barbell pull-over to press Instructions

Barbell pull-over to press muscle diagram
  1. Lay on a flat bench with your feet flat on the floor. Hold a barbell on your chest with a shoulder-width, pronated grip. This will be your starting position.
  2. Keeping the elbows bent to about 90 degrees, rotate the barbell over and behind your head.
  3. Return the barbell to your chest, again keeping the elbows again fixed at the same angle.
  4. Press the barbell straight up by extending the elbows, and then return the weight to the starting position.