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Barbell Pullover and Press

Intermediate
Equipment
Chest
Chest
Lats
Lats
Shoulders
Shoulders
Triceps
Triceps
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Compound
Force Type
Push

The barbell pullover and press is a compound upper-body mass builder that blends two powerful movements: the pullover and the bench press. This hybrid exercise targets the chest, triceps, shoulders, and lats, making it an excellent choice for maximizing time under tension and stimulating upper body growth. It’s a great addition to any push day or upper body routine when you’re looking to combine pressing power with a deep stretch for the chest and lats.

Key Benefits:

  • Combines pullover and press into one fluid motion
  • Targets chest, triceps, shoulders, and lats simultaneously
  • Improves shoulder mobility and chest flexibility
  • Maximizes time under tension and metabolic stress
  • Ideal for supersets or high-volume hypertrophy training
  1. Lie on a flat bench with your upper back supported and feet planted on the floor.
  2. Grasp a barbell with a grip wider than shoulder width and press it vertically overhead—this is your starting position.
  3. Keeping your arms straight, slowly lower the bar behind your head as far as your mobility allows.
  4. Pause, then return the barbell to the starting position using your lats and shoulders.
  5. Immediately lower the barbell to your chest with control, as in a bench press.
  6. Pause just before the bar touches your chest, then press back to the starting position.
  7. Repeat for the desired number of reps.
  • Maintain a smooth rhythm—don’t pause or rest at the top between reps.
  • Exhale as you press the bar up, and inhale as you lower it or bring it back overhead.
  • Use a moderate weight until you’ve mastered the coordination of both movements.
  • Focus on the stretch in the lats and pecs during the pullover portion.
  • Keep your glutes engaged and your core tight throughout the set.

🔥 The barbell pullover and press is an underrated powerhouse combo that builds size, strength, and mobility. Perfect for lifters chasing both performance and aesthetics.

Gym Mates