Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
    Lats, Shoulders, Triceps
Target Muscle Group


Chest Muscle Anatomy Diagram

Barbell Pullover And Press Instructions

The barbell pullover and press is a great all-around upper body mass builder working the chest, triceps, shoulders, and lats.

  1. Set up for the exercise by grasping a barbell using a wider than shoulder width grip and laying back with your upper back on a flat bench.
  2. Your body should be straight and your feet firmly planted on the floor.
  3. Push the barbell straight up towards the ceiling. This is the starting position for the exercise.
  4. Keeping your arms straight, lower the barbell back behind your head as far as possible.
  5. Pause, then slowly raise the bar back up.
  6. Once the bar is back to the starting position immediately lower it towards your chest until it's almost touching.
  7. Pause, then raise the bar back up to the starting position. This is one rep.
  8. Repeat for desired reps.

Barbell Pullover And Press Tips

  • It's important you flow with this exercise. Control the weight, but don't rest at the top position.
  • As soon as you bring the weight up from behind your head start pressing it down towards your chest.