Barbell Decline Pullover

Chest · Barbell · Beginner

How to do it

1. Lie down on a decline bench with your head lower than your hips and your feet secured.
2. Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
3. Extend your arms above your chest, keeping a slight bend in your elbows.
4. Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
5. Pause for a moment, then return the barbell to the starting position by reversing the motion.
6. Repeat for the desired number of repetitions.

Muscles worked

Primary: Pectorals
Secondary: Triceps, Shoulders

Related exercises

Barbell Bench Press

Dumbbell Bench Press

Dumbbell Incline Bench Press

Chest Dip

Alternating Arm-Raise Push-Up

Barbell Decline Bench Press