Front Raise And Pullover

A compound chest and shoulder exercise performed on a bench, where a barbell is raised in front of the body then pulled over in a 180-degree arc to the other side.

Instructions

1. Lie on a flat bench with your feet firmly planted on the floor.
2. Hold a barbell using a palms-down grip positioned about 15 inches apart.
3. Place the barbell on your upper thighs with your arms extended, maintaining a slight elbow bend.
4. This is your starting position; ensure the barbell is stable before beginning the movement.
5. Raise the barbell by extending your arms, performing a semicircular motion upward and over your body.
6. Continue this 180-degree arc motion, bringing the barbell over your head and to the other side.
7. At the completion of the arc, your arms should be approximately parallel to the floor.
8. Reverse the motion smoothly to return the barbell to the starting position on your thighs.

Tips

• Keep your arms essentially straight throughout the movement; the slight elbow bend is maintained.
• Perform the movement slowly and deliberately to maintain constant tension on the chest and shoulders.
• Your head and upper back should remain in contact with the bench throughout the movement.
• Breathe in as you raise the weight and breathe out as you return to the starting position.
• This exercise provides excellent chest development along with shoulder and latissimus activation.
• Proper breathing and control are essential for safety and effectiveness.