Wide-Grip Decline Barbell Pullover
An intermediate compound strength exercise that works the chest, using a barbell.
Starting position
End position
How to Do Wide-Grip Decline Barbell Pullover
- Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
- When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
- Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
- Now bring the barbell up while exhaling until you are back at the starting position. Remember to keep full control of the barbell at all times.
- Repeat the movement for the prescribed amount of repetitions of your training program.
- When finished with your set, slowly lower the barbell back down until it is level with your head and release it.
Muscles Worked
Alternatives to Wide-Grip Decline Barbell Pullover
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Wide-Grip Decline Barbell Bench Press
An intermediate compound strength exercise that works the chest, using a barbell.
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2
Bent-Arm Dumbbell Pullover
An intermediate compound strength exercise that works the chest, using dumbbells.
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3
Decline Barbell Bench Press
A beginner compound strength exercise that works the chest, using a barbell.
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4
Straight-Arm Dumbbell Pullover
An intermediate compound strength exercise that works the chest, using dumbbells.
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5
Barbell Guillotine Bench Press
An intermediate compound strength exercise that works the chest, using a barbell.
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6
Wide-Grip Barbell Bench Press
An intermediate compound strength exercise that works the chest, using a barbell.
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7
Decline Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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8
Decline Push-Up
A beginner compound strength exercise that works the chest.
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9
Decline Smith Press
A beginner compound strength exercise that works the chest, using a machine.
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10
Leverage Decline Chest Press
A beginner compound strength exercise that works the chest, using a machine.
Frequently Asked Questions
What muscles do wide-grip decline barbell pullover work?
Wide-Grip Decline Barbell Pullover primarily works the chest. The shoulders and triceps assist as secondary muscles.
What equipment do I need for wide-grip decline barbell pullover?
Wide-Grip Decline Barbell Pullover uses barbell.
Wide-Grip Decline Barbell Pullover: is it suitable for beginners?
Wide-Grip Decline Barbell Pullover is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of wide-grip decline barbell pullover?
Wide-Grip Decline Barbell Bench Press, Bent-Arm Dumbbell Pullover, Decline Barbell Bench Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my wide-grip decline barbell pullover reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; wide-grip decline barbell pullover can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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