Barbell Decline Wide Grip Pullover Performed Properly And Safely

Barbell Decline Wide Grip pullover frankly is a superior exercise to activate your Chest. Do you expect to get good technique and build-up your Chest fast? Then implement this how-to tutorial so that you get going right now.

Barbell Decline Wide Grip 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 Wide Grip pullover Procedure

  • You can set up the barbell below the decline bench.
  • Then lie down the bench with your head near the ground and grasp the barbell from over your head with a grip wide grip.
  • You want to pull the barbell over your head to your chest with bent arms and then chest press the barbell above your chest.
  • Note: If you are you are too far from the ground on the decline bench or you are using a lot of weight, you will need a helper to hand you the barbell once you are on the decline bench.
  • Now you are in the starting position with the bar over your chest with a wide grip and arms straight.
  • You will now lower the barbell past your head slightly until the bar is nearly touching the ground or your arms are near your ears.
  • Rotate the barbell back above your chest by pulling with your lats and chest.
  • Repeat for your desired number of decline wide grip pullovers.

Muscles Used

Target (Agonist)

  • Pectoralis Major – Sternal


  • Teres Major
  • Triceps – Long Head
  • Deltoid – Posterior
  • Pectoralis Minor
  • Rhomboids
  • Levator Scapulae

Dynamic Stabilizers

  • None


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

Antagonist Stabilizers

  • None


In order for you to get the optimal benefits, you must stick to these powerful tips. Likewise, whenever you would like to prevent your self from getting an injury, you ought to stick to these tips.

  • Have A Partner In Order That You Continue Your Muscles Through Fatigue. You may only go so far by yourself, a spotter is able to help you to continue your muscle tissue further than where you on your own can get. Thus you will definitely work your muscle tissues down some more and therefore your muscle tissue will certainly build heal bigger via rest and recovery.
  • Have A Plan When You Get To The Gym. Make sure you prepare your exercise beforehand when you have an end goal. If perhaps your objective is only to burn calories, you need to continue to have a plan when you begin your session.
  • Slow All Movement To About 5 Seconds Each Contraction And The Same For The Extension, To Improve Your Exercise Session. To generate mas you need to raise the time under strain of your primary muscle tissue. Slowing down your lift will increase the time period under tension. Frequent research papers have found that about 5 seconds of contraction and extension is the ideal time to provide maximal benefit for building muscle mass. You want to use this strategy once in a while, although not whenever you lift.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You must refrain from these regular issues to build and maintain quality technique and develop definition. At the same time, when you prevent these errors you will lower the prospect of receiving injuries.

  • Don’t use To Little or Too Much Resistance. Too little, and you will not be sufficiently employing your primary muscles, excess, and it will lead to cheating. Be sure you focus on your proper movement.
  • Don’t Relax Your Core. Keeping your abs tight to protect your spine by maintaining your internal pressure.
  • Don’t start using bad technique. Poor technique is definitely a fast means to experience a personal injury.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Decline Wide Grip pullover Recap

So now you should certainly accomplish barbell decline wide grip pullover perfectly. So now take advantage of barbell decline wide grip pullover as an aspect of your scheduled muscle-building routine to form your Chest.

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