Barbell Pullover to Press
Back · Barbell · Beginner
How to do it
- Lie flat on a bench with your head at one end and your feet on the ground.
- Hold the barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest.
- Keeping your arms straight, lower the barbell behind your head in an arc-like motion until you feel a stretch in your lats.
- Pause for a moment, then reverse the motion and press the barbell back to the starting position above your chest.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Lats
Secondary: Triceps, Chest, Shoulders
Is your Barbell Pullover to Press good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 13 kg |
| Novice | 20 kg |
| Intermediate | 27 kg |
| Advanced | 36 kg |
| Expert | 45 kg |
| Veteran | 57 kg |
| Elite | 69 kg |
| Master | 82 kg |
| Apex | 95 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Barbell Pullover to Press.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Adding load before the bar path is repeatable. Use a weight that lets every Barbell Pullover to Press rep follow the same controlled path.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your lats.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Barbell Pullover to Press FAQ
What muscles does the Barbell Pullover to Press work?
The primary target is lats. It also involves triceps, chest, shoulders while you keep the movement controlled.
How many sets and reps should I do for the Barbell Pullover to Press?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Barbell Pullover to Press strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
