Chest · Barbell

Barbell Pullover

Intermediate

A compound movement that trains both chest and lats simultaneously. The barbell allows heavier loading than the dumbbell version, making it excellent for building the chest-lat tie-in.

Start Pose

Lie on a flat bench, upper back supported

Hold barbell with shoulder-width overhand grip

Arms extended directly above the chest

Finish Pose

Lower barbell in a wide arc behind the head

Feel a deep stretch through chest and lats

Pull back to start by contracting chest and lats together

Training Cues

✓Keep a slight bend in the elbows throughout — do not bend further as you lower

✓Focus on the stretch at the bottom, then drive back with chest and lats

✓Keep hips low for maximum range of motion

Watch For This

Bending the elbows excessively — turns it into a tricep extension

Going too heavy and losing control of the descent

Hips rising to compensate, reducing the stretch

💪 Primary Muscles

● PRIMARY

1/3

Pectoralis Major

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Primary

Pectoralis MajorLatissimus Dorsi

Secondary

Triceps Brachii

Stabilizers

Core

Pro Tip

The barbell pullover uniquely engages both the pectoralis major and latissimus dorsi in one movement. Use it as a bridge between chest and back days for the chest-lat tie-in.

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