Description

The barbell decline pullover is a challenging upper body exercise that targets the chest and back muscles.

Starting Position

Lie on a decline bench with your feet secure and grab the barbell with an overhand grip, arms fully extended above the chest.

Technical Execution

Slowly lower the barbell behind your head while maintaining a slight bend in your elbows. Feel the stretch in your chest and lats before returning to the starting position.

Range of Motion

Focus on a full range of motion, lowering the barbell until you feel a stretch in your chest and lats, then returning to the starting position with control.

Variations

For added challenge, try performing the pullover on a stability ball or incorporating pauses at the bottom of the movement.

Common Mistakes

Common mistakes include arching the back excessively, using momentum to lift the weight, and not maintaining proper control throughout the movement.

Practical Advice

Focus on keeping your core engaged, shoulders back, and chest lifted throughout the exercise. Start with a light weight to master the form before increasing the load.

Additional Notes

Ensure that the decline bench is securely locked in place before starting the exercise to prevent any accidents.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

chest

Secondary Muscles