Barbell Decline Pullover Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Barbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Levator Scapulae, Deltoid Posterior, Pectoralis Major Clavicular Head, Latissimus Dorsi, Teres Major, Deltoids
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.2
- Alternate Names
- Decline Barbell Pullover
How to: Barbell Decline Pullover
- Lie on a decline bench with your head lower than your waist while holding a barbell above your chest.
- With your palms facing each other, lower the barbell back behind your head slowly.
- Once you feel a stretch in your chest, pull the barbell back over your chest using your chest muscles.
- Repeat the movement for the recommended number of repetitions.
Common Mistakes
- Using too much weight that compromises form.
- Arching the back excessively.
- Not fully extending the arms during the pullover.
Modifications
- Perform the exercise with lighter weights to maintain form.
- Use a stability ball for added support.
Tips
- Maintain a slight bend in your elbows throughout the movement.
- Focus on controlling the weight as you lower it, ensuring a full range of motion.
- Keep your core engaged to stabilize your body.
Barbell Decline Pullover Alternatives
Tags
chest
strength
barbell
pullover
pectoralis major
intermediate