Barbell Pullover-To-Press
Expert Advice
Control the weight during the pullover phase to avoid straining your shoulders.
How-to-do Steps
- Lie on a flat bench with a barbell held above your chest, arms extended.
- Lower the barbell in an arc behind your head, keeping your arms straight.
- Bring the barbell back to the starting position above your chest.
- Press the barbell up as you would in a bench press, then return to the starting position.
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Muscles Worked
Barbell Pullover-To-Press primarily targets the Lats, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats30%
Secondary
Biceps15%
Forearms15%
Shoulders15%
Chest15%
Traps10%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Pullover-To-Press work?
Barbell Pullover-To-Press primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Chest, Traps. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Pullover-To-Press?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Pullover-To-Press suitable for beginners?
Barbell Pullover-To-Press is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
