Lying Barbell Pullover to Bench Press

Differentiation: Mechanics

This variation of a chest pullover is unique. Here is how: it involves a complex, two-part movement. You use your chest | to pull the bar overhead in the first part of the movement. You use your chest again | to press the bar in the second part of the movement. These two movements increase the overall work that your chest is doing throughout the exercise. You also lay on a flat bench. Laying creates an angle that works both your upper and lower pectoral muscles.

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) ...with your feet flat on the floor, wide apart for stability.

7) Grasp the bar with your hands about 15 inches apart - with your palms facing down.

8) Bring the bar with you as you lie flat on your back lengthwise on the bench with your head and neck off one end.

9) Hold the bar against your chest - with your hands about shoulder-width apart - using an overhand grip.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you lift the bar up until your arms are fully extended.

3) Hold for a count of 1 second.

4) Inhale as you lower the bar back to starting position.

5) While keeping your arms bent, arc the bar backwards, just over your face...

6) ...until the bar hangs slightly below your head.

7) Hold for a count of 1 second.

8) Arc the bar back over your face and to starting position.

9) Repeat reps for a full set

Proper Form

Pay special attention to following proper form by...

Your arms should be straight when lowering the dumbbells behind your head.

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.

No video has been published yet.

Nobody appears in the video.

Tip

Alternatively, if you have a partner, he can hand the bar to you - after you lie down.

Comments