PULL OVER PRESS

Muscles Trained :
Triceps, Pectoralis Major, Anterior Deltoid, Teres Major, Latissimus Dorsi, and Serratus Anterior

Joint Actions :
Elbow Extension, Shoulder Extension, Shoulder Flexion

Instructions :

1. Lie supine (facing upward) on a flat bench with feet flat on the floor.
2. Grasp bar with a pronated (overhand) grip with hands shoulder width apart.
3. Extend (straighten) arms above the head and with elbows slightly flexed (bent).
4. To begin the movement, pull dumbbell upward towards the ceiling.
5. Continue upward motion of the weight in a shape of an arc until the weight is in line with the chest.
6. When the weight is directly over the chest, lower the weight in a controlled fashion towards the lower chest by flexing (bending) the elbows.
7. Keep the elbows close to the body.
8. nhale throughout the downward movement phase.
9. Continue the movement until the bar lightly touches the chest.
10. Push the weight upwards toward the ceiling by extending (straightening) the elbows.
11. Exhale throughout the upward movement phase.
12. Slowly lower the weight back overhead.
13. Return to starting position while allowing the weight to stretch the torso.
14. Repeat the movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Pointing elbows outward throughout the movement instead of keeping the close to the body.
2. Arching the lower back during the upward movement phase instead of keeping it straight against the bench.

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