Intermediate
BARBELL DECLINE PULLOVER
Chest
Body Part
Pectorals
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie down on a decline bench with your head lower than your hips and your feet secured.
2
Step:2 Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
3
Step:3 Extend your arms above your chest, keeping a slight bend in your elbows.
4
Step:4 Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
5
Step:5 Pause for a moment, then return the barbell to the starting position by reversing the motion.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
