May 23rd, 2023 4:28 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 shoulders. It involves a controlled movement of the barbell from an overhead position to behind the head while lying on a bench. This exercise helps to develop strength and flexibility in the upper body and can contribute to overall upper body development.
Possible Stretches to do prior to exercise:
- Chest stretches
- Shoulder stretches
- Upper back stretches
Warmups to do prior to exercise:
- Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
- Do some dynamic stretches for the shoulders and upper back, such as arm circles or shoulder rolls.
- Perform a few sets of lighter weight exercises that engage the chest and back, like push-ups or lat pulldowns.
How to select the proper weight: Choose a weight that allows you to maintain proper form and control throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. It’s important to focus on maintaining stability and not compromising the range of motion by using excessively heavy weights.
- Lie flat on a bench with your head at the end, ensuring that your feet are planted firmly on the ground.
- Hold the barbell with a shoulder-width overhand grip, arms fully extended and the barbell positioned directly above your chest.
- Engage your core and keep your shoulder blades pulled down and back throughout the exercise.
- Lower the barbell in a controlled manner behind your head, maintaining a slight bend in your elbows.
- Pause briefly at the bottom of the movement, feeling a stretch in your chest and shoulders.
- Slowly raise the barbell back to the starting position, maintaining control and focusing on engaging the muscles of your chest and shoulders.
- Keep your core engaged and avoid arching your back excessively during the movement.
How to reduce the difficulty: To make the exercise easier, you can:
- Use a lighter weight or even just a barbell to focus on mastering the technique and maintaining proper form.
- Reduce the range of motion by not lowering the barbell as far behind your head.
How to increase difficulty: To make the exercise more challenging, you can:
- Increase the weight you’re using, gradually adding more weight plates to the barbell.
- Perform the exercise on an incline bench to increase the demand on the upper chest and shoulders.
- Slow down the tempo of the movement, emphasizing control and engaging the muscles throughout the entire range of motion.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 10-15 minutes
Body Group:Full Body
Muscle Group(s):Chest, Shoulders, Triceps
Secondary:Latissimus Dorsi, Deltoids, Triceps
Tertiary:Rhomboids, Serratus Anterior, Biceps Brachii