Barbell Pullovers

Exercise Tips

  • Keep your back flat on the bench

Barbell Pullovers

This exercise targets your middle chest area and provides a low cardio benefit. It also works your shoulders and triceps.

Muscle Group

Pectoralis Major (Middle Chest), Deltoids (Shoulders), Triceps


2 Days a Week to
3 Days a Week


Flat Bench, Barbell

Cardiovascular Benefit


Muscle Group: Pectoralis Major (Middle Chest), Deltoids (Shoulders), Triceps

Equipment: Flat Bench, Barbell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Middle Chest

Starting Position: Lie on the flat bench, face up with your knees bent, feet on the platform. Hold a barbell with an overhand grip, hands shoulder width apart. Extend your arms straight up, directly over your chest.

  1. 1 Exhaling, slowly lower
    the bar back behind your head, bending your elbows and bringing the bar to the floor. Keep your elbows close to your head.
  2. 2 Inhale and slowly lift the
    bar back to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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