Pullover and instep
Reps10 times
Calories burned36 kcal
LevelBeginner
Changing duration and load is available in our application
Grip the barbell down. The distance between the hands is approximately 35-40 cm. Lie down on a horizontal bench. Place the bar at the top of your thighs with your elbows slightly bent as shown. This will be your starting position. While inhaling, lift the barbell in an arcuate motion, winding it behind your head. Watch your arms, they should be straightened. Hint: The bar moves at a 180 degree angle. At the end of the movement, the arms are behind the head, parallel to the floor, palms facing the ceiling. As you exhale, return the barbell to its original position. Complete the required number of repetitions. Variations: You can also use dumbbells for this exercise.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Start position
Grip the bar with an overhand grip, hands 35–40 cm apart, and lie on a flat bench.
02
Setup
Place the bar at your upper thighs with the elbows slightly bent.
03
Arc
Inhale and raise the bar in an arc behind your head; keep the arms straight.
04
End range
At the end the arms are behind the head and parallel to the floor, palms facing up.
05
Return
Exhale and return the bar to the start position.
Variants
Beginner
Use light weight and watch your arms.
Middle
Work through a full range with a moderate weight.
Professional
Increase the weight or use dumbbells.
Which muscles are working
Chest and triceps
Benefits of the exercise
Strength
Stretches the chest and lats.
Balance
Improves shoulder mobility.
Simply
Builds chest volume.
Contraindications
Acute shoulder pain.
Recent shoulder-joint injuries.
Medical prohibition of behind-the-head movements.
Recommendations
Arms
Keep the arms straight.
Shoulder
The movement is only at the shoulder joint.
Tempo
Avoid jerking.
