Barbell Pullover To Press

A compound movement targeting the lats, chest, and triceps. It flows from a pullover stretch into a powerful triceps press.

Exercise Details

Level: Intermediate
Body Area: upper
Type: push
Mechanics: Compound

Required Equipment

Barbell

Target Muscle Groups

Primary

Back

Secondary

Chest

Setup

Lie on a flat bench. Hold a barbell over your chest with a narrow pronated grip. Maintain a slight elbow bend.

Instructions

1. Lower the bar in an arc behind your head (pullover).
2. Bring the bar back and lower it to your chest.
3. Perform a close-grip press.
4. Repeat the sequence with control.
5. Keep the core engaged.

Common Mistakes

1. Arching the lower back.
2. Moving too fast.
3. Flaring the elbows during the press.

Alternative Exercises

Wide Hand Push-Up

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Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Wide Grip Behind the Neck Pulldown

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An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

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Wide Grip Pull-Up

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Weighted Lying Twist

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A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Upper Chest Crossovers

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A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.