Classification
Type | auxiliary |
Mechanics | isolated |
Direction | push |
Equipment | barbell |
Additional Equipment | flat bench |
Instructions
Preparation
Grasp barbell with narrow overhand grip and lie supine on flat bench. Hold barbell above head and keep elbows slightly flexed.Execution
Lower barbell beyond head until upper arms are parallel to floor. Return and repeat.Variations / Comments
Keep hips on bench. Range of motion depends on shoulder flexibility. Optionally place flat bench perpendicular to body with upper back resting on bench.![Barbell Pull Over | Starting Position Barbell Pull Over Starting Position](/data/exercisefiles/34/1034.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Barbell Pull Over | Ending Position Barbell Pull Over Ending Position](/data/exercisefiles/35/1035.jpg)
Muscles
Target | Pectoralis Major, Sternal |
Synergist | Latissimus Dorsi | Deltoid, Posterior | Rhomboids |
Stabilizers | Triceps Brachii | Deltoid, Anterior | Pectoralis major, Clavicular | Flexors |
![Barbell Pull Over | Muscles Front Barbell Pull Over Muscles Front](/data/musclemaps/75/575.jpg)
Front
![Barbell Pull Over | Muscles Rear Barbell Pull Over Muscles Rear](/data/musclemaps/76/576.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)