10 Best Barbell Pullover To Press Alternatives for Limited Equipment

Ranked Barbell Pullover To Press Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Pullover To Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. 

   1. Press Sit-up

   74% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the abs rather than the lats.

   How to perform this exercise

   1. To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.
   2. While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as you do when performing a sit-up and press the barbell to an overhead position while exhaling. Tip: Use your arms to push the barbell out as you perform this exercise while still focusing on the abdominal muscles.
   3. Lower your upper body back down to the starting position while bringing the barbell back down to your torso. Remember to breathe in while lowering the body.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, not lats
   • Equipment: free weights, the same as the Barbell Pullover To Press
   • Body position: lying on your back, the same as the Barbell Pullover To Press
2. Play demonstration

   Progression

   2. Barbell Seated Bradford Rocky Press

   73% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the delts rather than the lats.

   How to perform this exercise

   1. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
   3. Lift the barbell to shoulder height, keeping your elbows slightly bent and pointing forward.
   4. Press the barbell overhead, fully extending your arms.
   5. Lower the barbell back to shoulder height and repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: delts, not lats
   • Equipment: free weights, the same as the Barbell Pullover To Press
   • Body position: seated, not lying on your back
3. Play demonstration

   3. Barbell Skier

   72% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
   3. Simultaneously lift the barbell up towards your shoulders while jumping slightly off the ground.
   4. As you reach the top of the movement, quickly reverse the motion and lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, not lats
   • Equipment: free weights, the same as the Barbell Pullover To Press
   • Body position: standing, not lying on your back
4. 

   Progression

   4. Snatch Balance

   72% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the quads rather than the lats.

   How to perform this exercise

   1. Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.
   2. Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position.
   3. Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
   4. Continue to descend to full depth, and return to a standing position. Carefully lower the weight.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: quads, not lats
   • Equipment: free weights, the same as the Barbell Pullover To Press
   • Body position: standing, not lying on your back
   • Balance: harder to stay steady on than the Barbell Pullover To Press
5. Play demonstration

   5. Weighted Triceps Dip On High Parallel Bars

   71% match

   • Triceps
   • Weighted
   • Advanced
   • Compound

   A looser match: it works the triceps rather than the lats.

   How to perform this exercise

   1. Position yourself between two parallel bars with your hands gripping the bars and your arms fully extended.
   2. Bend your elbows and lower your body until your upper arms are parallel to the ground.
   3. Pause for a moment, then push through your palms to straighten your arms and return to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: triceps, not lats
   • Equipment: free weights, the same as the Barbell Pullover To Press
   • Body position: hanging, not lying on your back
   • Balance: harder to stay steady on than the Barbell Pullover To Press
6. Play demonstration

   6. EZ Barbell Anti Gravity Press

   71% match

   • Delts
   • Ez-barbell
   • Advanced
   • Compound

   A looser match: it works the delts rather than the lats.

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and holding the ez barbell with an overhand grip.
   2. Raise the barbell to shoulder height, keeping your elbows slightly bent and your palms facing forward.
   3. Press the barbell overhead, extending your arms fully.
   4. Lower the barbell back to shoulder height and repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: delts, not lats
   • Equipment: free weights, the same as the Barbell Pullover To Press
   • Body position: standing, not lying on your back
7. 

   Progression

   7. Bradford/rocky Presses

   70% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
   2. Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
   3. Now lower the bar down to the back of the head slowly as you inhale.
   4. Lift the bar back up to the starting position as you exhale.
   5. Lower the bar down to the starting position slowly as you inhale. This is one repetition.
   6. Alternate in this manner until you complete the recommended amount of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: delts, not lats
   • Equipment: free weights, the same as the Barbell Pullover To Press
   • Body position: standing, not lying on your back
   • Balance: harder to stay steady on than the Barbell Pullover To Press
8. 

   Progression

   8. Clean And Press

   70% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
   2. Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
   3. As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
   4. At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
   5. As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
   6. Stand to full height, holding the bar in the clean position.
   7. Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: delts, not lats
   • Equipment: free weights, the same as the Barbell Pullover To Press
   • Body position: standing, not lying on your back
   • Balance: harder to stay steady on than the Barbell Pullover To Press
9. Play demonstration

   9. Cable Decline Press

   68% match

   • Pectorals
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the cable machine to a decline position.
   2. Sit on the decline bench facing the cable machine.
   3. Grasp the handles with an overhand grip and position them at chest level.
   4. Keep your feet flat on the ground and your back firmly against the bench.
   5. Exhale and push the handles away from your body, extending your arms fully.
   6. Pause for a moment at the end of the movement, squeezing your chest muscles.
   7. Inhale and slowly return the handles back to the starting position.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not lats
   • Equipment: a cable, not free weights
   • Body position: lying on your back, the same as the Barbell Pullover To Press
10. 

    10. Push Press

    67% match

    • Delts
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: delts, not lats
    • Equipment: free weights, the same as the Barbell Pullover To Press
    • Body position: standing, not lying on your back