Pull-over + Chest Press

โœ… The Set-up
- Grab a chair/bench around knee height.
- Lie on it on your mid to upper back, head is off the bench.
- Butt is off the bench with knees bent, feet flat on the ground shoulder-width.
- Hold a weight between both at the level of the chest, with arms fully extended above you, reaching for the sky.

๐Ÿƒโ€โ™‚๏ธ The Action
- Slowly lower the weight back towards your head, keeping elbows locked out.
- Stop once arms reach your ears.
- Pull back over your chest.
- Then, lower weight to your chest, bending at the elbows (like a Bench Press).
- Press straight back up towards the sky.

โœ… The Finish
- Lying on the bench with the weight locked back out over the chest.

๐Ÿงข Coaching Tips! Pinch shoulder blades back throughout both movements to keep tension in the upper body.

Pull-over + Chest Press

Bar Muscle Substitue

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Pull-over + Chest Press

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