---
title: "Barbell Pullover to Triceps Extension"
description: "Lie on a flat bench with your feet flat on the floor."
locale: en
slug: barbell-pullover-to-triceps-extension
url: "https://hi.fitness/exercises/barbell-pullover-to-triceps-extension"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts","Lats","Triceps"]
equipment: ["Barbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/c7bdb2e2-barbell-pullover-to-triceps-extension.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Barbell Pullover to Triceps Extension

Lie on a flat bench with your feet flat on the floor.

## How to do it

1. Lie on a flat bench with your feet flat on the floor. Hold a barbell with an overhand grip (palms facing the barbell), hands slightly wider than shoulder-width apart. Extend your arms so the barbell is directly above your chest.
2. Bend your elbows and lower the barbell in an arc motion behind your head. Lower the barbell until you feel a stretch in your chest and lats.
3. Reverse the motion by pulling the barbell back over your chest, then extend the barbell straight up by extending your arms fully.
4. Repeat for the desired number of repetitions.

## Form tips

- Breathe steadily, inhaling as you lower the barbell and exhaling as you press it back up.
- Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.
- Ensure a firm grip on the barbell to maintain control and proper alignment.

## Similar exercises

- [Dumbbell Pullover](https://hi.fitness/exercises/dumbbell-pullover) - Mid chest · Dumbbell
- [Dumbbell Pullover on Floor](https://hi.fitness/exercises/dumbbell-pullover-on-floor) - Mid chest · Dumbbell
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- [Smith Machine Press Flat](https://hi.fitness/exercises/smith-machine-press-flat) - Mid chest · Smith machine
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