Barbell Decline Pullover

Muscles involved

ChestBack

How to do it

1. Position yourself on a decline bench holding a bar over the lower part of your chest with your elbows bent to almost 90°. 2. Take a breath and bring the bar down and back, behind your head, feeling the stretch in your lats and chest. 3. Exhale and lift the bar by contracting your lats and chest muscles until returning to the starting position. 4. Focus on activating your lats throughout the movement and repeat to complete the set.

Equipment required

Barra

Muscles worked

MaleFemale

Pectoralis major sternal headPosterior deltoidLatissimus dorsiLevator scapulaePectoralis major clavicular headTeres major

Tips

- Keep your elbows slightly bent throughout the pullover. - Lower the bar behind your head, feeling the stretch in your lats and chest. - Lift the bar by contracting your lats, not using momentum.

Difficulty