Decline Barbell Pullover
Learn how to perform Decline Barbell Pullover, a Chest exercise, with setup, breathing and common mistakes.
Decline Barbell Pullover · Preview
Setup
Set your body firmly on a decline bench and hold the barbell over your chest. Keep your elbows slightly bent, lift your chest, and get set.
Start phase
Slowly move the barbell behind your head. Keep your shoulders from rounding as you lengthen through your lats and chest.
End phase
Keeping your elbow angle steady, pull the barbell back over your chest. Brace your abs so your lower back does not overarch.
Target muscles
Think about pulling the barbell with your chest and lats. If it feels like your arms are doing the lifting, keep your elbows fixed and pull it back with your chest.
Common mistakes
If you straighten your elbows too much, your arms and shoulders end up carrying the load. Keep your elbows about 90% straight.
Breathing
Inhale as you lower the bar and exhale as you pull it back up. Keep your ribs from flaring up excessively as you breathe.
Coach tip
Pause slowly at the deepest point instead of bouncing the barbell back up. A brief pause helps you feel the chest working longer.
