Barbell Pullover to Press
Each rep joins two lifts: the bar travels from behind the head to above the chest in a pullover, then lowers to the chest and is pressed back up.
How to do it
Setup
Lying on a flat bench, feet planted, the bar held above the chest, hands about shoulder-width.
Steps
- Lower the bar in an arc behind the head, elbows slightly bent.
- Pull it back over the face to above the chest.
- Lower it to the chest and press it back up; that is one rep.
Common mistakes
Bending the elbows deep on the pullover: keep them slightly bent and fixed. Letting the bar drop fast behind the head: lower it slowly to where the shoulders are comfortable. Bouncing the bar off the chest on the press: touch lightly, then press.
Breathing
Inhale on each lowering, exhale on each lift.
