Back Exercise · Barbell
Barbell Pullover To Press
Adding a press to the top of a pullover chains two movements into one, stretching the lats and chest on the way up and finishing with a triceps-dominant press. It's a longer, more complex time-under-tension set than either movement alone. Keep the transition between the pullover and press smooth rather than treating them as two separate jerky motions.
Go to the movement stepsAlso known as: Bb Pullover To Press
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Barbell Pullover To Press
- Lie on a bench with your head near one end and your feet planted on the floor.
- Grip the barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest.
- With your arms kept straight, lower the barbell behind your head in an arcing motion until you feel a stretch through your lats.
- Pause briefly, then reverse the motion and press the barbell back up to the starting position above your chest.
- Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Barbell Pullover To Press mainly targets your Lats, with your Triceps helping support the movement, along with your Chest, Shoulders.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Lats Exercises
Back Pec Stretch
Band Assisted Pull-Up
Band Close-Grip Pulldown
Band Fixed Back Close Grip Pulldown
Band Fixed Back Underhand Pulldown
Band Kneeling One Arm Pulldown
FAQ
- What muscles does the Barbell Pullover To Press work?
- The Barbell Pullover To Press mainly works your lats. It also helps strengthen your triceps and chest, shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Barbell Pullover To Press?
- You do the Barbell Pullover To Press with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Barbell Pullover To Press?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Barbell Pullover To Press?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.