Chest Press Lat Pullover Exercise

Chest Press and Lat Pullover Exercise Combo

Got just 5 minutes for an upper body workout? This combo will beat bra bulge in the front and the back!

This chest press and lat pullover exercise combo, done with dumbbells, will have you focused and attentive to form as you alternate between them. Certainly a step up in terms of difficulty, make sure you’ve mastered Arm Circles that strengthen the upper abs before trying the lat pullover portion of this exercise.

Remember these things when setting up:

  • Begin by drawing the belly button down toward spine. Use the obliques to tip the pelvis so that the low back flattens along the mat.
  • Maintain this imprinted spine position throughout the exercise.
  • Engage the upper abs by ‘knitting’ the lowest ribs together and drawing them inward toward your spine.
  • Resist having your heels really close to your seat, scoot them away a bit to help relax in your hips and let your abs work.

Use these tips to help get the most out of the CHEST PRESS:

  • Keep your chest and upper back wide (side to side) as your spine stays long (tail to top of head).
  • Keep the top of your wrists straight or flat, as if you taped a popsicle stick across the back of your wrist.

Use these tips to help get the most out of the LAT PULLOVER:

  • Anytime the arms are overhead, close to your ears, draw the upper abs in more. This helps avoid disengagement or popping up toward the ceiling.
  • Reduce the range of motion of the arms if you cannot maintain low and mid back connection with the mat or inward engagement of the upper abs (i.e. your ribs pop up toward the ceiling).
  • To reduce the range of motion, arms will stay more in line with your face rather than reaching fully overhead, close to the mat.
  • Do not bend the elbow, move in the shoulder only.

Give it a try with our video! The chest press and lat pullover exercise combo helps you work the front and back of your upper body. Add in a little tricep, bicep and shoulder/rotator work and you’ve got a well rounded upper body routine.

Want more tips on how to combine other upper back and arm exercises? Schedule your free 90 minute consultation.

Addie Kelzer is a certified personal trainer and nutrition consultant. She believes that by making fitness and good food practical, her clients will hold the power to positively change their health and the health of those closest to them.

Blog updated April 20, 2022.