Across Bench Pullover

Whenever doing any bench work with a barbell, it is wise to have a partner stand behind you to assist with your final lifts, especially if doing heavy weights, never push yourself to the limit on your own. This is a difficult exercise which should only be carried out by regular lifters. Always warm-up the muscles by performing a few reps without any weights, just using the bar.

START

FINISH

Grasp a barbell in whichever hand position you wish to choose; close - wide- normal - reverse grip.

Rest your shoulders and upper back across a secure bench, having your feet firmly on the floor, with your legs bent at 90 degrees, (can also be performed with straight legs - harder).

Smoothly lower the weight down behind your head, keeping your arms straight, taking care to never go beyond the point where you can't smoothly lift the weight back up above your head.

Lift the weight up with straight arms, keeping your hips down throughout the movement. Inhale as you lower the weight, and exhale as you lift the bar back up.