The pullover to press variation is a popular way to target the chest, serratus, triceps, and even the lats with one exercise.
To perform the pullover to press version, lie on a flat bench with a heavier dumbbell in both hands. Extend the arms overhead and move the barbell up over the head to rest above the face. Push up in a press-like motion. Pull it back down and return to the starting position.
The most common mistake with this variation is working too fast through the motions. Control is key, so choose a weight that’s manageable enough to make smooth, controlled movements.
The pullover to press is a popular finishing exercise for burning out the chest at the end of a workout. It’s an intermediate to an advanced movement that allows lifters to use heavier weights for fewer reps. Work toward 3 to 4 sets of 8 to 10 reps.