Barbell Pullover To Press
Lie on a flat bench with a barbell using a shoulder grip width. Hold the bar straight over your chest with a bend in your arms. This will be your starting position. While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until
Use an assisted pull-up machine or securely attach a heavy-duty band to a pull-up station, securing it around just one knee. The tension should be enough to pull that lower leg up. Grasp the bar with an overhand grip just outside shoulder width and hang at full arm extension. This is your start position.
Assisted Parallel Close Grip Pull-up
Grip the above handles in the closer parallel position with your palms facing each other. Extend your arms and place your knees on the pad to begin. Assure your body is upright, the chest is up, and midsection is engaged throughout the movement. Bend your elbows as you exhale, pulling yourself up until your