Barbell Decline Pullover – Your How To Guide To Proper Form

Barbell Decline Pullover certainly is a really good activity to workout your Chest. Are you aiming to get good technique and get more muscular Chest easily? Then simply utilize this step by step tutorial to start straight away.

Barbell Decline Pullover Exercise Summary

  • Primary Muscles Worked: Pectoralis Major – Sternal
  • Other Muscles (Secondary) Worked: Latissimus Dorsi, Teres Major, Triceps – Long Head, Deltoid – Posterior, Pectoralis Minor, Rhomboids, Levator Scapulae
  • Equipment: Barbell and Decline Bench
  • Mechanics Type: Isolation
  • Force: Push
  • Utility: Auxiliary

Barbell Decline Pullover Procedure

  • Set the barbell at the bottom of the decline bench.
  • Then lie on the bench with your head toward the ground and grab the barbell from over your head with a grip just outside your shoulders. You can now pull it over your head to your chest with bent arms to get then press your arms straight up.
  • Note: If you are using a lot of weight or you are too far from the ground on the decline bench, you will need a spotter to hand you the barbell once you are on the decline bench.
  • Now that you have the barbell position directly over your chest with your elbows straight. Lower the barbell over and slightly behind your head until the bar nearly touches the ground or your upper arms are near your ears.
  • Rotate the barbell above your head by pulling with your latissimus dorsi and chest.
  • Repeat for your desired number of decline pullovers.

Muscles Used

Target (Agonist)

  • Pectoralis Major – Sternal


    li>Latissimus Dorsi
  • Teres Major
  • Triceps – Long Head
  • Deltoid – Posterior
  • Pectoralis Minor
  • Rhomboids
  • Levator Scapulae

Dynamic Stabilizers


    • Triceps Brachii
    • Deltoid – Anterior
    • Pectoralis Major – Clavicular
    • Serratus Anterior
    • Wrist Flexors

    Antagonist Stabilizers

    • None


    For you to have the optimal improvement, you ought to take advantage of these simple tips. Additionally, whenever you are looking to reduce the likelihood of having injuries, you ought to understand these tips.

    • Balance The Bar For You To Build Evenly On Both Sides.
    • Build Up Your Technique In Advance Of Increasing The Resistance. H correct form will help prevent injuries and failing early. Quality Form will certainly enable you to develop strength more quickly.
    • Stay Hydrated. You’ll have a great deal more energy and recover quicker if you consume water while working out.
    • Have A Weightlifting Diary. You should certainly have a log of every weights, sets, and reps. If you are really good you may also note your rest times. Now there are plenty of decent apps to use a log, or you may easily use a tiny pocketbook.
    • Concentrate On The Way You Breath. With this and most exercise movements, respiration is important. You need to be exhaling out during your target muscle constriction and breathing in when your primary muscles are expanding.

    Get More Bodybuilding Tips Here.

    Mistakes to Avoid

    You ought to refrain from these typical issues to maintain nice technique and muscle gains. At the same time, when you stay away from these issues you will prevent the possibility of having to deal with an injury.

    • You Can’t Hurry Your Work Out. Every time you rush your training session you are inclined to use bad technique and injuries.
    • You Don’t Want To Omit Recovery Times. Over-training can easily actually help make you weaker instead of bigger.
    • You Don’t Want To begin using improper technique. Incorrect technique might be a quick way to surely have a personal injury.

    To Avoid More Bodybuilding Mistakes Look Here.

    Barbell Decline Pullover Recap

    Finally you should complete barbell decline pullover in the correct way. Now add barbell decline pullover as a piece of your habitual exercise regime to form your Chest.

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