May 23rd, 2023 5:06 PM Mr. Q Categories: Barbell
The barbell pullover is a compound exercise that primarily targets the muscles of the upper body, including the chest, back, and triceps. It involves lying on a bench with a barbell held above your chest and lowering the weight behind your head while keeping your arms extended. This exercise is effective for developing upper body strength and improving shoulder flexibility.
Possible Stretches to do prior to exercise:
- Chest stretch
- Lat stretch
Warmups to do prior to exercise:
- Perform a few sets of light dumbbell pullovers or bodyweight pullovers to warm up the chest and back muscles.
- Do some light shoulder mobility exercises like arm circles or shoulder rolls to warm up the shoulder joints.
How to select the proper weight: Start with a light to moderate weight that allows you to maintain proper form and control throughout the exercise. The weight should challenge your upper body muscles without causing excessive strain or compromising your technique.
- Lie on a bench with your upper back and shoulders supported and your feet planted firmly on the floor.
- Grasp a barbell with an overhand grip, hands slightly wider than shoulder-width apart, and hold it directly above your chest with your arms fully extended.
- Keeping your arms straight, slowly lower the barbell in an arc motion behind your head while maintaining a slight bend in your elbows.
- Lower the barbell as far as you comfortably can, feeling a stretch in your chest and shoulders.
- Pause for a moment, then use your chest and back muscles to reverse the movement and bring the barbell back to the starting position.
- Repeat the movement for the desired number of repetitions.
How to reduce the difficulty: To make the exercise easier, you can:
- Use a lighter weight or even just a barbell without any additional weight plates.
- Limit the range of motion and avoid lowering the barbell too far behind your head.
How to increase difficulty: To make the exercise more challenging, you can:
- Gradually increase the weight you’re using.
- Increase the range of motion by lowering the barbell further behind your head, ensuring you maintain proper form and control.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 5-10 minutes
Muscle Group(s):Chest, Upper back
Secondary:Latissimus Dorsi, Triceps Brachii