Barbell pullovers are good for an extra chest pump. They provide an intensive workout for your latissimus dorsi – the largest muscles in your back. They also activate your chest, shoulder and triceps; they're an excellent upper body-strength workout. You can perform pullover with dumbbells as well.
Step 1
Lie on your back on a flat bench with your knees bent and your feet flat on the bench as well. Ask a friend to hand you a weighted barbell and hold it above your chest with straight arms. Make sure you are holding the bar using an overhand grip, with your palms facing towards your feet.
Step 2
Lower your arms back behind your head as far as you can, keeping a slight bend in your elbows. Ideally, the bar ends up pointing down towards the floor and your upper arms are flat on the bench by your ears. In this position, you will feel a stretch through your triceps and into your chest. Engage your triceps, back and chest muscles to bring the bar back to the starting position above your chest, making sure your elbows remain slightly bent.
Step 3
Reposition. Perform the pullover with only your upper back, head and shoulders on the exercise bench. Your lower torso is then supported by your abdominal muscles and legs, which should be on the floor, far enough away from the bench so that your knees are bent at a 90-degree angle. This position provides more of an all-over body workout and prevents your back from sliding along the bench as you perform the pullover.
Things You'll Need
- Barbell
- Weights
- Exercise bench
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