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Barbell Pullover and Press
A barbell exercise combining pullover and press that targets chest, lats, and shoulders for upper body strength, endurance, and shoulder flexibility.
About Exercise
Equipment
Barbell, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Lats
Secondary Muscles
Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Lats
8/10Teres Major
Shoulders
7/10Anterior Delts
Triceps
6/10Long Head
Traps
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Lie flat on a flat bench with feet planted on the ground. Grasp the barbell overhand, slightly wider than shoulders, and hold it above your chest with arms extended and slight elbow bend.
- Lower the barbell in a controlled arc behind your head, keeping elbows slightly bent.
- Pull the barbell back over your chest using lats and chest.
- Bend elbows to bring bar closer to body.
- Press the barbell upward to full arm extension without locking elbows.
- Lower bar back to chest position to complete rep.
Coaching Tips
Form Cues
- Keep elbows slightly bent
- Engage core throughout
- Control the arc path
- Ribs down, no flare
Breathing
Inhale during pullover descent; exhale during pullback and press.
Tempo
3-1-2
Range of Motion
Lower bar until stretch in chest and lats without arching back; press until arms fully extended above chest.
Safety
Safety Notes
- Start with light weight
- Avoid if shoulder pain present
- Use spotter for heavy loads
- Maintain core engagement to protect back
Spotting
Spot from behind during press phase; assist lift-off and catch if failure occurs.
Common Mistakes
- Excessive back arch
- Jerking the weight
- Locking elbows on press
- Overstretching shoulders
When to Avoid
- Shoulder impingement
- Acute back pain
Flexibility Needed
- Shoulder flexion beyond 180 degrees
- Thoracic extension
Build Up First
- Proper bench press form
- Shoulder mobility assessment
Also known as
Barbell Pullover Press, Pullover and Press
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