Barbell Pullover

Overall chest

Coach's Tips

Pullover is a good workout to target the entire upper body. You can target the outside of the chest muscles by holding the barbell with shoulder width!

How to

Starting Position

1. Lie on your back on a flat bench with a barbell held above your chest. 2. Make sure that your feet are firmly planted on the floor and your core is engaged.


1. Keeping your arms slightly bent, slowly lower the barbell behind your head until your arms are in line with your torso. 2. Pause for a moment and then press the barbell back up to the starting position, using your lats.

Breathing Technique

1. Exhale as you lower the barbell behind your head. 2. Inhale as you press the barbell back up to the starting position.


1. Avoid arching your back or jerking the barbell. 2. Do not lower the barbell too far behind your head as this can cause injury. 3. Use a lighter weight if you are a beginner.

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