Decline Straight-Arm Wide-Grip Barbell Pullover
Differentiation: Mechanics
This variation of a Pullover is unique. Here is how: you grasp a bar using a wide grip on an Olympic bar. Using this hand position works your pectorals. You also use a decline angle. This angle helps target your pectoral major | and pectoral minor muscles even more. You also keep your arms straight throughout the movement.
Starting Position
To get into starting position, do this...
1) Locate a movable decline bench.
2) Set the decline bench to a 30-degree angle.
3) Obtain a fixed-weight barbell.
4) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.
5) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
6) Position the barbell on the floor in front of the lower end of the decline bench.
7) Bring the bar with you as you sit on the top edge of the decline bench...
8) ...with your lower legs folded over the high end.
9) Secure your feet under the foot brace.
10) Lie back onto the bench.
11) Reach back to grasp the bar on the floor at the other end of the bench - with your palms facing upward.
12) Your hands should be a few inches wider than shoulder-width apart.
13) Lift the bar off the floor and hold directly above your torso with your arms slightly bent.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you lower the bar back down behind your head using an arc motion in a slow and controlled movement.
3) ...until your arms become parallel with the floor.
4) Do not set the bar back down on the floor, but stop about two inches before the plates touch the floor.
5) Squeeze your entire chest and hold for a count of two seconds.
6) Exhale as you raise the bar back up to the starting position with the bar above your torso.
7) Repeat reps for a full set.
8) Set the bar down behind your head when finished with your final rep.
Proper Form
Pay special attention to following proper form by...
Keep your arms straight and maintain this same angle during the movement {to concentrate the effort in your chest}.
Press your shoulder blades firmly into the bench while pushing up each rep.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Weights | Fixed Weight Barbell |
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