Lying 180 Pullovers

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.

Always warm-up the muscles by performing a few reps without any weights, just using the bar. This exercise will work the chest and shoulder muscles.

Grasp a barbell in whichever hand position you wish to choose; close - wide- normal - reverse grip, however throughout the movement keep your arms straight.

Lie flat on a bench, focusing on pushing your back and hips into the bench, you should aim to keep your feet on the floor, however if this forces an arch in your spine, either rest your feet on a step box, or on the bench if there is sufficient room.

You may also decide to perform this movement lying across a bench.

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 over with your arms straight, keeping your hips down throughout the movement, taking the bar all the way down towards your hips.

Inhale as you lower the weight, and exhale as you lift the bar back up.

This movement can also be performed lying flat on the floor, keeping your feet close to your buttocks.