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

Instructions, personalization options, and video demos are available for members only.

๐Ÿ”“ Unlock this Movement for Free

*Your membership plan does not include movement details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

Pull-over + Chest Press

Similar Movements

These related movements are often used in a workout's personalization options.


Pulling Movements

As Seen In

2023-01-27 On Fridays, we Lift! by Coach Janet
On Fridays, we Lift!
January 27, 2023

Today's Focus: ๐Ÿ‘