Slowly lower the barbell back over your head in an arc motion until your upper arms are in line with your torso or as far as comfortable, keeping your elbows slightly bent throughout the motion.
Pause for a moment, then bring the barbell back to the starting position above your chest in the same arc motion.
Once the barbell is back above your chest, press it straight up until your arms are fully extended, similar to a bench press.
Lower the barbell back down to your chest and then repeat the pullover movement to complete one rep. Remember to keep your movements slow and controlled to avoid injury.
Pro Tip
Use an Appropriate Weight: Start with a weight that is challenging but manageable to ensure you can maintain proper form. If the weight is too heavy, you may struggle to control the barbell and risk injuring your shoulders or back. Gradually increase the weight as your strength improves. Controlled Movements: Make sure to perform each movement slowly and deliberately. Rapid, jerky movements can lead to muscle strain and won't effectively target the intended muscles. For the pullover, lower the barbell behind your head until your biceps are next to your ears