Wide-Grip Decline Barbell Pullover

Chest · Barbell

How to do it

Lie on a decline bench with your legs locked in and take the bar from behind your head, overhand and wider than shoulder width. Bring it up until your arms are nearly straight and perpendicular to the floor. From there, lower the bar behind your head in an arc, elbow fixed, until you feel the stretch through ribs and chest, breathing in; come back by pulling with the chest and lats. The decline lengthens the stretch because your head sits lower. The classic mistake is bending the elbows on the way back: then it is an odd press, not a pullover.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Shoulders, Triceps

See all 907 exercises