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Barbell Pullover - Chest Exercise
In this lesson you will learn how to do Barbell Pullovers.
This exercise is good for an extra chest pump and partially also works
the triceps,
the shoulders and the back muscles.
Find more chest exercises at weight
training main.
Technical description: Barbell Pullover - Chest Exercise
- Lie down on a flat bench and hold a barbell with
an overhand grip.
Arms vertical, hands about one foot apart.
The head should be very close to the end of the bench and
the feet should stay flat on the floor during the entire exercise.
- Lower the barbell behind the head, bend your arms
and inhale.
Make sure your elbows maintain its distance as you lower the bar. ( upper arms
stay parallel )
Move slowly and concentrated and lower the weight as far as comfortable for
your shoulder joints.
The down motion is a bit slower than the up motion. ( appr. 3 seconds )
Bending the arms is not necessary, but usually makes the exercise more comfortable.
- Pull the bar back up the same path you lowered
it and exhale slowly.
The up motion can be a bit faster than the down motion. ( appr. 2 seconds )
Stop when your arms are vertical.
Make sure you don't elevate your lower back and if your shoulders don't feel
comfortable,
don't lower the weight that far or avoid this exercise at all.
Trainer advice: Barbell Pullover - Chest Exercise
- You can also do barbell pullovers with extended
arms.
However, for most people its more comfortable if they bend the arms as they
lower the weight,
- Lower the barbell as far as comfortable for your
shoulders.
- Move slowly and concentrated.
- Concetrate on your breathing.
- This excersice can also be done eith a dumbbell.
Related instrctions: Barbell Pullover - Chest Exercise
Videos: Barbell Pullover - Chest Exercise
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