Wide-Grip Decline Barbell Pullover

How to do the Wide-Grip Decline Barbell Pullover

1. Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
2. When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
3. Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
4. Now bring the barbell up while exhaling until you are back at the starting position. Remember to keep full control of the barbell at all times.
5. Repeat the movement for the prescribed amount of repetitions of your training program.
6. When finished with your set, slowly lower the barbell back down until it is level with your head and release it.

Muscles worked

Role	Muscles
Primary	chest
Secondary	shoulders, triceps
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Straight-Arm Dumbbell Pullover Dumbbell Clock Push-Up Bodyweight Decline Push-Up Bodyweight Incline Push-Up Bodyweight Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight

Easier than the Wide-Grip Decline Barbell Pullover

Same movement pattern, lower entry difficulty — work up from here.

Front Raise And Pullover beginner · Barbell Butterfly beginner · Machine Dynamic Chest Stretch beginner · Bodyweight

Superset the Wide-Grip Decline Barbell Pullover with

Opposing lats and middle back work — alternate sets without extra rest.

Bent-Arm Barbell Pullover lats Bent Over Two-Arm Long Bar Row middle back Reverse Grip Bent-Over Rows middle back Bent Over Barbell Row middle back

Common questions

What muscles does the Wide-Grip Decline Barbell Pullover work?

The Wide-Grip Decline Barbell Pullover primarily works the chest, with the shoulders and triceps as secondary movers. Front Raise And Pullover, Straight-Arm Dumbbell Pullover, and Alternating Floor Press train the same muscle, across 11 equipment types.

What equipment do you need for the Wide-Grip Decline Barbell Pullover?

A Barbell. Without a barbell, Straight-Arm Dumbbell Pullover, Clock Push-Up, and Decline Push-Up train the same muscle, and 17 of the catalogue's options for this muscle need no equipment.

Is the Wide-Grip Decline Barbell Pullover suitable for beginners?

It is rated intermediate. Start with Front Raise And Pullover, Butterfly, and Dynamic Chest Stretch and work up.

Where should the Wide-Grip Decline Barbell Pullover go in a workout?

Early — the Wide-Grip Decline Barbell Pullover is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Bent-Arm Barbell Pullover and Bent Over Two-Arm Long Bar Row later.

Similar exercises

Front Raise And Pullover Barbell Straight-Arm Dumbbell Pullover Dumbbell Alternating Floor Press Kettlebell Barbell Bench Press - Medium Grip Barbell Barbell Guillotine Bench Press Barbell Barbell Incline Bench Press - Medium Grip Barbell