Barbell Pullover with Bench Press
1. Setup:
- Begin by setting the flat bench in a stable position.
- Load the barbell with an appropriate weight for your fitness level.
2. Positioning:
- Lie down on your back on the bench. Ensure that your head, shoulders, and buttocks are in contact with the bench surface.
- Grip the barbell with both hands, using a grip slightly wider than shoulder-width apart. Your palms should face each other.
- Hold the barbell above your chest with your arms fully extended (this is your starting position).
3. Starting the Exercise:
- Keep your elbows slightly bent during the entire movement.
- Engage your core to maintain stability and prevent arching your back.
4. Performing the Pullover:
- Inhale as you slowly lower the barbell behind your head in an arc motion. Go only as far as your shoulder flexibility allows without discomfort. Your elbows should remain slightly bent.
- Keep your torso stable, and do not lift your hips off the bench.
5. Returning to Starting Position:
- Exhale as you bring the barbell back to the starting position above your chest by reversing the movement.
- Maintain control of the weight and ensure your elbows do not flare out excessively.
6. Adding the Bench Press (Optional):
- Once you’ve returned the barbell to the starting position, perform a bench press by lowering the barbell to your chest and pressing it back up.
- This combines both movements, targeting the chest and back effectively.
7. Repetitions:
- Aim for 8-12 repetitions for 3-4 sets, allowing for adequate rest between sets.
8. Cool Down:
- After completing your sets, take a few minutes to stretch your chest and back muscles to prevent tightness.
Tips:
- Start with a lighter weight to master the form before increasing the load.
- Focus on the movement and breathing rather than speed.
- If you are unsure about your form, consider asking a trainer for guidance.
