Barbell pullovers, also known as lying chest overhead extensions, are a compound exercise that targets the back, chest and arm muscles, particularly the pectorals, lats, and triceps. Here’s a step-by-step guide on how to perform this exercise correctly:
Equipment required
Barbell / EZ-Bar
Primary muscle group(s)
Upper Back & Lower Traps, Chest
How to do Barbell Pullovers
Lie on a flat bench and hold a barbell at your chest with an overhand grip, hands shoulder-width apart.
Raise the bar above your chest by straightening your arms, avoiding locking your elbows.
With arms slightly bent, smoothly lower the weight in an arc behind your head by rotating your shoulders, as if reaching overhead.
Lower the barbell until there’s a slight stretch in your chest, then pause for a moment.
Smoothly reverse the arc to return to the starting position.
Keep the weight above your chest and prepare for the next repetition.
Tips
- Start with Light Weights: To ensure you can perform the exercise with proper form, start with lighter weights and gradually increase as you become more comfortable.
- Focus on Form: Keep the movement controlled and smooth to maximize muscle engagement and minimize the risk of injury.
- Keep Your Arms Slightly Bent: To protect your elbows and maintain tension on the target muscles, avoid locking your arms.
- Breathe: Inhale as you lower the barbell and exhale as you return to the starting position.
- Spotter: When using heavier weights, it’s wise to have a spotter for safety.
Always consider consulting with a fitness professional to ensure you’re performing the exercise correctly, especially if you’re new to weightlifting or have any existing health concerns.
