Front Raise and Pullover
Differentiation: Mechanics
This variation of a chest pullover is unique. Here is how: you use your front deltoids | to lift the bar backwards until it is behind your head. Then you use your chest | to pull the bar forward until it is at back at your waist. Each repetition works your shoulder | and chest muscles. You also perform this exercise on a flat bench. The bench creates an angle where your chest and delts can be worked simultaneously.
Starting Position
To get into starting position, do this...
1) While holding the bar, sit on the bench.
2) Locate a movable flat bench.
3) Obtain a fixed-weight barbell.
4) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.
5) 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.
6) Place your feet flat on the floor, wide apart for stability.
7) Bring the bar with you as you lie on your back lengthwise on the flat bench - with your head extended over one end.
8) Rest the bar on your thighs.
9) Grasp the bar with your hands about 15 inches apart - with your palms facing down.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you lift the bar up and over your head using a 180-degree arc motion, keeping your arms straight.
3) ...until the bar is straight behind your head and your arms are fully extended
4) Once the bar is straight behind your head and your arms are fully extended, hold this position for a count of one second.
5) Then, exhale as you bring the bar back to your thighs using an arc motion.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms straight throughout the movement.
Press your shoulder blades firmly into the bench while pushing up each rep.
Gear Advice
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 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Weights | Fixed Weight Barbell |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Alternatively, if you have a partner, he can hand the bar to you - after you lie down.