Barbell Decline Wide-Grip Pullover

Setup

1. 01Lie back on a decline bench, feet hooked under the pads.
2. 02Hold a barbell over the chest with a wide grip.
3. 03Keep a slight, fixed bend in the elbows.
4. 04Set the shoulder blades down and brace the trunk.

Execution

1. 01Lower the bar back over the head in a wide arc.
2. 02Stop when a deep lat and chest stretch is reached.
3. 03Pull the bar back over the chest along the same arc.
4. 04Keep the elbow angle unchanged throughout.

Checkpoints

• -The elbows keep the same slight bend all rep.
• -The decline angle deepens the stretch behind the head.
• -The ribs stay down with no excessive arch.
• -The bar moves in a controlled arc, never dropped.

Common mistakes

• -Bending the elbows more as the weight gets heavy.
• -Lowering past a comfortable shoulder range.
• -Using a grip so wide the shoulders pinch.
• -Rushing the arc and losing tension at the stretch.