Lying Straight-Arm Barbell Pullover
Differentiation: Mechanics
This variation of a Pullover is unique from other pullover exercises. Here is how: you keep your arms straight throughout the movement. Since it is harder to lift weight with straight arms, | you will naturally use less weight with this exercise. You also use an Olympic bar. The bar provides a wide weight distribution that increases overall tension on your entire pectoral area. Finally, you lay flat on a bench. Laying creates an angle that targets your entire pectoral muscle area.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain a fixed-weight barbell.
3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.
4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Grasp the bar with your hands shoulder-width apart.
6) While holding the bar, sit on the bench.
7) Lie back lengthwise on the bench with your hands holding the EZ Bar near your chest.
8) ...so your shoulders meet the edge of the bench and your head hangs off
9) ...and place your feet flat on the opposite end of the bench.
10) Lift the bar directly over your head, with your palms facing forward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Using a slow and controlled movement, exhale while you lower the bar
3) ...until the bar is parallel with the floor.
4) Squeeze your entire chest and hold for a count of two seconds.
5) Once the bar is directly behind your head, inhale while you flex your inner pecs while pulling the bar back up to its starting position.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms slightly bent at the elbows and maintain this same angle during the movement.
Press your shoulder blades firmly into the bench while pushing up each rep.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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Appearing in the Video
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Tip
Alternatively, if you have a partner, he can hand the bar to you - after you lie down. Be sure to let the bar stretch your pecs as much as possible on the way down, which will help promote optimum growth.