Bottle Weighted Pullover

Bottle Weighted Pullover: So führst du sie aus

1. 1Fill a sturdy water bottle to a weight you can control and grip it firmly with both hands, cupping one end so it sits securely against your palms.
2. 2Lie back on a flat bench with your feet planted on the floor and your shoulder blades supported on the bench.
3. 3Press the bottle straight up over your chest with your arms nearly straight, keeping a slight, fixed bend in your elbows.
4. 4Brace your core and lower the bottle in a slow arc back over your head until you feel a stretch through your lats and chest.
5. 5Keep your arms in that same slightly bent position throughout — don't let your elbows bend further to turn it into a press.
6. 6Pull the bottle back over your chest by driving through your lats, returning to the start position with control.
7. 7Complete your reps, then bring the bottle back to your chest and set it down safely.

Technik-Tipps

• Keep a fixed, slight bend in your elbows for the whole set so the work stays in the lats and chest rather than the triceps.
• Move only at the shoulders, lowering and raising the bottle in a smooth arc rather than a straight line.
• Brace your abs and keep your ribs down so your lower back doesn't overarch when the bottle passes behind your head.
• Only lower as far as you can while keeping control and a comfortable stretch — depth comes from shoulder mobility, not from forcing it.

Häufige Fehler

• Bending the elbows more as the bottle drops, which turns the movement into a triceps press and takes tension off the lats.
• Lowering too far or too fast, which overstretches the shoulders and risks straining them.
• Arching the lower back off the bench to gain range, which loads the spine instead of the working muscles.
• Using a bottle so heavy you have to swing it, breaking the slow, controlled arc the exercise depends on.

Häufig gestellte Fragen