Pullover with barbell

Exercise overview

Primary muscle group: Chest

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 21

Average per rep (lbs)*: 47

Description: Position Yourself: Lay flat on a bench with your feet firmly on the floor. Hold a barbell on your chest using a shoulder-width, pronated grip. Prepare for Motion: Ensure your elbows are bent at approximately 90 degrees. Rotate the Barbell: While keeping your elbows bent at the same angle, rotate the barbell over and behind your head. Return to Chest: Bring the barbell back to your chest, maintaining the elbow angle throughout the movement. Press Upwards: Extend your elbows to press the barbell straight up. Lower to Start: Return the barbell to the chest, back to the starting position. Repeat these steps for the desired number of repetitions.

Exercise ID: 00089

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Start Light: Begin with a lighter weight to master the form before gradually increasing the load. This helps in avoiding unnecessary strain and injury.
Secure Grip: Ensure you have a firm grip on the barbell. Use an overhand grip, with hands positioned slightly wider than shoulder-width apart.
Stabilize Core: Engage your core muscles throughout the movement to maintain stability and support your lower back.
Full Range of Motion: Lower the barbell slowly and under control, allowing a full stretch in your chest and lats, but without compromising form or straining the shoulders.
Controlled Breathing: Inhale as you lower the barbell behind your head and exhale as you bring it back over your chest. Proper breathing aids in maintaining rhythm and control.
Elbow Position: Keep a slight bend in your elbows throughout the movement. This helps in reducing stress on the elbow joints.
Smooth Movement: Avoid jerky or fast movements. Aim for a smooth, controlled motion to maximize muscle engagement and minimize injury risk.
Bench Positioning: Position yourself comfortably on the bench, ensuring your head and upper back are supported, and your feet are flat on the ground for added stability.
Mind-Muscle Connection: Focus on the muscles you are targeting, primarily the chest and lats, to enhance the effectiveness of the exercise.
Consistency: Like any exercise, consistency is key. Incorporate pullovers into your routine regularly to see progressive improvement in strength and muscle definition.

Exercise overview

Exercise tips and tricks

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