In this lesson, you’ll learn how to perform Barbell Pullovers. This exercise primarily targets the chest, while also engaging the triceps, shoulders, and back muscles. It’s a great way to get an extra chest pump.
You can find more chest exercises under weight training and bodybuilding programs.
Execution
- Lie down on a flat bench and hold a barbell with an overhand grip.
- Start with the barbell held directly above your chest, arms extended, and hands about one foot apart.
- Your head should be close to the end of the bench, and your feet should remain flat on the floor throughout the entire exercise.
- Slowly lower the barbell behind your head while inhaling. Keep your arms parallel as you lower the weight.
- You can slightly bend your elbows for comfort.
- Lower the weight only as far as your shoulders feel comfortable.
- The downward motion should take about 3 seconds and be slow and controlled.
- Reverse the movement and pull the barbell back up to the starting position while exhaling.
- The upward motion can be slightly faster — about 2 seconds.
- Stop when the barbell is back above your chest, not beyond your head.
⚠️ Avoid arching your lower back. If your shoulders feel strained, reduce the range of motion or skip this exercise.
Advice
- You can perform this exercise with extended arms, but slightly bent arms are more comfortable for most people.
- Always move slowly and with control.
- This exercise can also be done with a dumbbell instead of a barbell.
Related Exercises
- Dumbbell Bench Press
- Dumbbell Fly
- Butterfly Machine
- Cable Crossovers
- One-Arm Push-Up
- Push-Up
- Bench Press
- Incline Bench Press
- Decline Bench Press
