TETSUBarbell Decline Pullover
The Barbell Decline Pullover is a barbell exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Barbell Decline Pullover
- Lie down on a decline bench with your head lower than your hips and your feet secured.
- Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
- Extend your arms above your chest, keeping a slight bend in your elbows.
- Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
- Pause for a moment, then return the barbell to the starting position by reversing the motion.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Decline Pullover work?
The Barbell Decline Pullover primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Barbell Decline Pullover?
You need a barbell to perform the Barbell Decline Pullover.
How many sets and reps of the Barbell Decline Pullover should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Decline Pullover works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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