Pull Over - Front Raise
Recommendations: 1-3 Sets, 6-10 Reps, 80 Wght
Intermediate Chest Triceps Strength Barbell Flat Bench Pull Compound Gym
Purpose: This exercise increases strength and strength speed, and produces greater functional strength for pressing movements.
Benefits: A barbell allows someone to lift heavier weights and thus build more strength quicker.
Lie on a supine (flat) bench. Have a workout partner hand you a loaded barbell. Hold the barbell with the palms facing down and hands about 15 inches apart. The barbell should be on your upper thighs with the arms straight (a slight bend in the elbows). This is your starting position. Raise the barbell, continuing until the bar is behind your head (approximately a 180 degree movement). the motion is semicircular and your arms are kept straight. Keep your feet flat on the floor and do not arch your back. Inhale during this movement. Return to the staring position. Exhale during this movement. Repeat for the recommended number of repetitions.
The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.
Step 1
Lie on a flat bench, holding a barbell on your upper thighs with elbows straight.
Lie on a supine (flat) bench. Have a workout partner hand you a loaded barbell. Hold the barbell with the palms facing down and hands about 15 inches apart. The barbell should be on your upper thighs with the arms straight (a slight bend in the elbows). This is your starting position.
Step 2
Using a semicircular motion, move the barbell from your thighs to over your chest.
Raise the barbell, continuing until the bar is over your chest. the motion is semicircular and your arms are kept straight. Keep your feet flat on the floor and do not arch your back. Inhale during this movement.
Step 3
Without pausing, using a semicircular motion, move the barbell from over your chest to behind your head.
Continue the movement without pausing until the bar is behind your head (approximately a 180 degree movement). the motion is semicircular and your arms are kept straight. Keep your feet flat on the floor and do not arch your back. Inhale during this movement.
Step 4
Return the barbell to over your chest with straight arms.
Move the barbell to over your chest, keeping your arms straight. Exhale during this movement. Ensure that the movement is semi-circular.
Step 5
Without pausing return to the staring position. Exhale during this movement.
Return to the staring position without pausing. Exhale during this movement. Hold the barbell with the palms facing down and hands about 15 inches apart. The barbell should be on your upper thighs with the arms straight (a slight bend in the elbows).