Wide-Grip Decline Barbell Pullover
A intermediate strength exercise for the chest, done with a barbell.
How to do the 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Wide-Grip Decline Barbell Pullover
Barbell Guillotine Bench PressBarbell · Intermediate
Neck PressBarbell · Intermediate
Wide-Grip Barbell Bench PressBarbell · Intermediate
Wide-Grip Decline Barbell Bench PressBarbell · Intermediate
Barbell Bench Press - Medium GripBarbell · Beginner
Barbell Incline Bench Press - Medium GripBarbell · Beginner
Decline Barbell Bench PressBarbell · Beginner
Front Raise And PulloverBarbell · Beginner
Questions
What muscles does the Wide-Grip Decline Barbell Pullover work?
Mainly the chest, with the shoulders and triceps helping.
Is the Wide-Grip Decline Barbell Pullover good for beginners?
It's rated intermediate. Beginners can build up to it with Barbell Bench Press - Medium Grip first.
What can I do instead of the Wide-Grip Decline Barbell Pullover?
Good alternatives that train the chest: Barbell Guillotine Bench Press, Neck Press, Wide-Grip Barbell Bench Press or Wide-Grip Decline Barbell Bench Press.
How many sets and reps of the Wide-Grip Decline Barbell Pullover should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).