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Weight-Plate Pullover, Lying on a Flat Bench

IntermediateStrengthTier T3

You lie lengthwise on a flat bench holding one weight plate in both hands above your chest, elbows slightly bent. You lower the plate in a wide arc overhead, then bring it back over your chest.

Targets: Shoulder

Stop if

If anything hurts or feels wrong, stop and ask a qualified health professional.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench

Home Options

  • weight bench

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on your back lengthwise on a stable flat bench with your head, upper back and hips on the pad and both feet flat on the floor. Choose a light plate and a bench that will not move.
  • Hold one weight plate in both hands with your palms against its sides and lift it above your chest on arms with a slight bend at the elbows before the first lowering.
  1. A man lying on his back lengthwise on a flat bench, holding a round weight plate in both hands above his chest with slightly bent elbows, knees bent and feet flat on the floor.

    Step 1 of 3

    Lie on your back lengthwise on a flat bench with your upper back supported. Hold one weight plate in both hands with your palms against the plate and your arms extended above your chest with a slight bend at the elbows.

  2. The same man with the plate lowered in an arc past his head, held in both hands on slightly bent arms behind and above the end of the bench, hips and back still on the bench and feet flat.

    Step 2 of 3

    Brace your core and slowly lower the plate in a wide arc overhead toward the floor behind your head. Keep your hips down and avoid arching your lower back.

  3. A man lying on his back lengthwise on a flat bench, holding a round weight plate in both hands above his chest with slightly bent elbows, knees bent and feet flat on the floor.

    Step 3 of 3

    Lie on your back lengthwise on a flat bench with your upper back supported. Hold one weight plate in both hands with your palms against the plate and your arms extended above your chest with a slight bend at the elbows.

Breathing

  • Breathe normally.

Safety Information

Choose a light plate and a stable bench. If anything hurts or feels wrong, stop and ask a qualified health professional. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.