Barbell Pullover to Press

Setup

1. 01Lie flat on a bench holding a barbell with a shoulder-width or slightly narrower grip.
2. 02Start with the bar over the chest and elbows softly bent.
3. 03Plant the feet and pull the ribs down.
4. 04Choose a weight you can control in the overhead stretch, not your press max.

Execution

1. 01Lower the bar in an arc behind your head with the elbow bend fixed.
2. 02Pull the bar back over the chest using the lats.
3. 03Bend the elbows to lower the bar to the lower chest, then press to lockout.
4. 04That full sequence is one rep; repeat in rhythm.

Checkpoints

• -The pullover phase keeps a fixed elbow bend; the press phase is the only elbow movement.
• -The lower back stays down during the overhead stretch.
• -Elbows stay tucked about 45 degrees during the press.
• -The transition between phases is controlled, not a bounce.

Common mistakes

• -Blurring the two phases into one sloppy swing.
• -Loading for the press and losing control in the stretched pullover.
• -Flaring the elbows wide during the pressing phase.
• -Arching the back to shorten the overhead range.