How to do it
Plant your feet firmly and grip the bar slightly wider than shoulder-width.
- 1
Lie on a flat bench with a barbell held above your chest, arms extended.
- 2
Lower the barbell in an arc behind your head, keeping your arms straight.
- 3
Bring the barbell back to the starting position above your chest.
- 4
Press the barbell up as you would in a bench press, then return to the starting position.
Expert tip
Control the weight during the pullover phase to avoid straining your shoulders.
Common mistakes
- ✕Bending the elbows during the pullover arc
- ✕Bouncing the bar off the chest between phases
- ✕Excessive lower-back arching during the press