Seated Up And Over's

This exercise is only suitable for persons with a good understanding of weight lifting, and will require the assistance of an experienced partner.

START

MIDDLE

FINISH

Sit on an incline bench, holding a suitably weighted barbell, with your arms wide, with your palms facing forward, both feet firmly on the floor to help push your back into the bench.

Smoothly lift the weight up above your head, lowering down behind your head, to a position whereby the bar is level with your ears. At this point lift the bar back up and lower down, this time to your front, just below your chin.

Your partner will need to be standing behind you to offer a small amount of lifting assistance with your last few reps that you perform behind your head, or alternatively, you may decide to go further down with the bar, to a position that is 1 - 2 inches away from your neck, having your partner assist the lift in the initial sticking points.

Good communication should be carried out when working with a partner, knowing exactly how many reps you intend to do, and when you want the bar to be taken, earlier or later than your desired amount, the lifter should always call take the bar.

Taking the bar does not mean that the lifter can simply then remove their hands, it is the complete opposite, it should mean that your partner will place their hands firmly on the bar, and assist you in returning the bar to a safe position.