Barbell Pullover To Press
- Músculo objetivo
- Latissimus Dorsi
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head, Trapezius Middle Fibers, Trapezius Upper Fibers
- Equipamiento
- Barbell
- Parte del cuerpo
- Back
- Tipo
- Strength
The barbell pullover to press is a combination upper-body exercise that primarily targets the latissimus dorsi, with help from the arms (brachialis, brachioradialis), rear delts, lower chest, and traps. Performed lying on a flat bench, it blends a pullover that loads the lats with a press off the chest, training a big stretch and a strong push in one continuous rep.
Cómo hacer el Barbell Pullover To Press
- 1Lie flat on the bench holding a barbell over your chest with arms extended, hands roughly shoulder-width apart and feet planted firmly on the floor.
- 2Brace your core and pull your shoulder blades down against the bench to set a stable base.
- 3Keeping a slight bend in your elbows, lower the bar in an arc back and over your head until you feel a deep stretch across your lats and chest.
- 4Pull the bar back over your chest along the same arc, leading with your lats rather than your arms.
- 5From over your chest, lower the bar under control to your mid-chest, keeping your elbows tucked at roughly a 45–75° angle.
- 6Press the bar straight up until your arms are fully extended, completing the rep.
- 7Repeat for your target reps, then re-rack the bar safely with control.
Consejos de técnica
- Keep a fixed, slight bend in your elbows throughout the pullover arc so the lats do the work and your elbows are not bearing the strain.
- Lower the bar behind your head only as far as your shoulder mobility allows comfortably — stop where the stretch is strong but pain-free.
- Drive your feet into the floor and keep your hips down on the bench to stay stable through both halves of the rep.
- Start lighter than your normal press: the long pullover lever loads the shoulders heavily, so build the weight up gradually.
- Use a spotter or set the rack safety arms when training near your limit, since the bar travels over your face and head.
Errores comunes
- Bending and straightening the elbows during the pullover, which turns it into a triceps move and removes tension from the lats.
- Lowering the bar too far behind the head, which over-stretches the shoulders and risks impingement or strain.
- Going too heavy too soon, which forces the bar past safe positions over your face and head.
- Letting the hips lift off the bench to heave the press, which kills tension and strains the lower back.
- Rushing the arc so the bar drops fast, losing control of a weight travelling over your head.
Preguntas frecuentes
What muscles does the barbell pullover to press work?
It primarily targets the latissimus dorsi, with the brachialis, brachioradialis, rear deltoids, lower (sternal) chest, and middle and upper traps assisting through the pullover and press.
What is the difference between a pullover and a pullover to press?
A standard pullover is just the arc behind the head and back. The pullover to press adds a chest press at the top of each rep, so you train the lats and a pressing movement in one continuous motion.
How heavy should I go on the barbell pullover to press?
Start light and prioritize control. The long lever of the pullover loads your shoulders far more than a press alone, so build weight gradually once the movement feels stable.
Is the barbell pullover to press good for beginners?
Yes, with a light load and good shoulder mobility. Keep the elbows softly bent, lower only to a comfortable stretch, and have a spotter or safety arms ready since the bar passes over your head.
