基本信息
| 目标肌肉：胸肌 | 运动类型：力量 | 所用器械：杠铃 |
| 力学：复合 | 发力类型：拉 | 经验水平：中级水平 |
| 相关部位：背阔肌, 肩膀/三角肌, 肱三头肌 | ||
动作图解
目标肌肉群
Set up for the barbell pullover by grabbing a barbell and a flat bench.
Position yourself at a 90 degree angle to the flat bench with your shoulder blades resting on the bench.
Your feet should be positioned on the floor at wider than shoulder width, and your body should be straight.
Hold the weight straight up, with your arms fully extended. This is the start position for the exercise.
Without moving your body and keeping your arms straight, slowly lower the barbell behind the back of your head until your arms are parallel to the floor.
Do not pause, and then raise the bar backto the starting position.
Repeat for desired reps.
Do not bring the bar too far forward at the top of the movement.You should only come forward until your arms are facing straight up.
Make sure you lower the bar all the way down, and don't let your arms bend at the elbows throughout the movement.
