Barbell Pullover To Press

Pectoralis MajorBarbellBeginner
Lie flat on a bench with your feet planted firmly on the ground and your back pressed into the bench. Hold a barbell with both hands, palms facing upward, and extend your arms straight above your chest. Keeping your arms extended, lower the barbell down towards the top of your head by bending your elbows. Once the barbell is lowered as far as you comfortably can, reverse the motion and push the barbell back up to the starting position, extending your arms fully. Repeat for the recommended number of repetitions.

How to perform the Barbell Pullover To Press

  1. Set up. Set up in a stable, balanced starting position appropriate for the Barbell Pullover To Press using your barbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your pectoralis major rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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