HOW TO: Pull-Over & Press

It’s Time to go OLD SCHOOL and switch up your triceps workout with the “Pull-Over & Press”. This exercise is great because it places a massive stretch on the longhead of the triceps as you bring the barbell down behind your head and then we can continue to overload all three heads of the triceps as you bring the weight back and press up.

Not quite a skull crusher, not quite a close-grip bench press… but a combination of both that’ll place less strain on your elbows and give your triceps an awesome workout.

So let’s get stahhhted with the 3 GOLDEN RULES to perfect form!

#

GOLDEN RULE #1: Use A CLOSE-GRIP

This means holding the barbell about shoulder width which will help keep your elbows close to your torso to maximize triceps engagement.  In fact, during the “press” portion of the movement you want to do your best to simulate a “close-grip” bench press.

GOLDEN RULE #2: Pack Your Shoulders

There’s a lot of shoulder movement with heavy weight on this exercise.  So don’t just roll back and get to work.  Make sure you retract and depress your shoulders before starting your reps.

 A trick I like to use is rolling back and then using the friction of the bench to make sure my shoulders are packed as tight as possible before starting the movement.

Now before we get to the final Golden Rule, be sure to checkout my exercise database if you need more help with exercise form.  Finding new exercises is as easy as clicking the muscle groups you want to train!

This can be especially helpful on those days where you’re bored with the same routine and want to try something new.  Or maybe there’s a line on the leg extension machine and you need an alternative to train your quads. 

Whatever the case may be, my exercise database is all you need for a great workout.

GOLDEN RULE #3: Feeeel The Stretch.

Don’t just fling the weight around guys.  The entire point of bringing the barbell behind your head is to get a solid stretch on the longhead of the triceps.  So slow down just a bit on the way back, feel the stretch, and then bring the barbell back over your torso to press it up.

Now typically when training triceps, I like to go to a heavy powerbomb or weighted dips FIRST and then incorporate this exercise as my second or 3^rd movement.

You’ll also notice quite a bit of activation in your chest, lats and shoulders as well.  So while the main focus IS triceps. Expect fatigue in those areas too.

Want to try this exercise at home?  Then pick up what you need from my friends over at Gronk Fitness and use my code “SCOTT5” for a discount at checkout. 

I’d recommend grabbing an adjustable bench & EZ Curl bar and if you need weights they have a wide assortment of bumper plates too!

Train hard!