Step by step instructions, muscle activation and variants for the Barbell Pullover with Bench Press.
A compound movement that combines a barbell pullover and a bench press in one continuous repetition. The pullover phase pre-stretches the lats and chest before transitioning directly into the press, increasing time under tension and overall upper-body activation.
The Barbell Pullover with Bench Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
