Instructions

1

Lie supine on a flat bench with feet firmly planted on the floor or bench. Position your back, shoulders, and head against the bench surface. Grip the dumbbells with a neutral grip (palms facing each other) and position them at mid-chest level with elbows bent at approximately 90 degrees.

2

Hold dumbbells at shoulder width with elbows slightly tucked inward at a 45-degree angle from the body. Ensure core is engaged and lower back maintains contact with the bench. Take a deep breath to prepare for the pressing movement.

3

Lower the dumbbells in a controlled manner by allowing the elbows to descend and slightly flare outward. The dumbbells should move in an arc toward the sides of the chest. Lower until the dumbbells reach chest level or slightly below, maintaining tension throughout the movement. The eccentric phase should take 2-3 seconds.

4

Press the dumbbells upward and slightly inward in a controlled arc, driving through the chest muscles. Return to the starting position with dumbbells at shoulder height. Exhale during the pressing phase. Dumbbells should nearly touch at the top but maintain a slight bend in the elbows to keep tension on the chest.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior

EQUIPMENTEZ Barbell

DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the EZ Barbell Lying Bent Arms Pullover because it challenges the Pectoralis Major through a dynamic range of motion. By relying on EZ Barbell, it reinforces proper movement patterns and builds robust strength in the Back region.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.

Pro Tips

To maximize the EZ Barbell Lying Bent Arms Pullover, actively squeeze the Pectoralis Major at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior to maintain control of the EZ Barbell.

Exercise Variations

Dumbbell EZ Barbell Lying Bent Arms Pullover
Cable EZ Barbell Lying Bent Arms Pullover
Banded EZ Barbell Lying Bent Arms Pullover

EZ Barbell Lying Bent Arms Pullover