Wide-Grip Decline Barbell Pullover
A straight-arm barbell pullover on a decline bench with a wide grip, lowering the bar behind the head to stretch the chest and lats with the lower chest in a strong line of pull.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Lats (Latissimus Dorsi)
- Serratus Anterior
- Triceps
- Front Delts
- Sets
- 3
- Reps
- 10–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lock your legs into a decline bench, take a barbell with an overhand grip wider than your shoulders and hold it at arm's length above your chest.
Keep the arms long with only a soft bend in the elbows.
Lower the bar in an arc behind your head.
Stop when your arms are level with the floor.
Pull the bar back over the chest along the same arc.
Breathing: Inhale as the bar travels back, exhale as you pull it over.
Coaching tips
Arms stay long
Move only at the shoulders
Ribs down
Common mistakes
Bending the elbows as the bar goes back
Lowering past arm level into a painful stretch
Losing control of the bar overhead
Safety notes
Start light and use a spotter; getting the bar into and out of position on a decline takes practice.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.