Barbell Pullover To Press
Barbell Pullover To Press trades complexity for muscle you built on purpose, and it pairs well with a heavy row.
How to do Barbell Pullover To Press
- Lie flat on a bench with your head at one end and your feet on the ground.
- Hold the barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest.
- Keeping your arms straight, lower the barbell behind your head in an arc-like motion until you feel a stretch in your lats.
- Pause for a moment, then reverse the motion and press the barbell back to the starting position above your chest.
- Repeat for the desired number of repetitions.
Barbell Pullover To Press Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Reset the bar between reps rather than bouncing.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Common Barbell Pullover To Press Mistakes
Gripping off-centre so one side carries more load
Set both hands on matching knurl marks before each set.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Barbell Pullover To Press
Swap Barbell Pullover To Press For
Barbell Pullover To Press — Frequently Asked Questions
How do you do the Barbell Pullover To Press?
Lie flat on a bench with your head at one end and your feet on the ground. Hold the barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest. Keeping your arms straight, lower the barbell behind your head in an arc-like motion until you feel a stretch in your lats. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Pullover To Press work?
The Barbell Pullover To Press primarily targets the lats. It is classified as a back exercise and is performed with a barbell.
How many sets and reps of the Barbell Pullover To Press should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Pullover To Press good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Pullover To Press?
Try the Chin-Up, Lever Front Pulldown or the Band Assisted Pull-up. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
