- 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.
Caution: It is a good idea to have a spotter for this exercise.
Variations: You can also use an EZ bar or dumbbells to perform this movement.
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Review: Wide-Grip Decline Barbell Pullover
Apr 26, 2011 6:12 AM: Didn't work me out and it messed up my shoulder.... I would stick to other workouts.
of people found this review helpful
Review: Wide-Grip Decline Barbell Pullover
Mar 29, 2011 11:41 AM: I have extreme difficulties wit hthis and the dumbbell pullover; advice would be nice.
I can't seem to effectively execute the movement for it to activate my chest in any substantive way. And in the decline phase of the movement I actually feel an awkward joint movement in the shoulders/traps...+See More
of people found this review helpful
Review: Wide-Grip Decline Barbell Pullover
Nov 26, 2009 2:04 PM: I tried this with dumbbells and it's pretty intense. You definitely feel it.
of people found this review helpful
Review: Wide-Grip Decline Barbell Pullover
Nov 16, 2009 11:11 PM: If you're looking to fill that lower part of the chest below the nipple this is the best thing you can do. Even men have chest that drop over the years incline and working that top half only gives you a nice top but an empty saggy bottom below the nipple you have do these not the press. Slow with a...+See More