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Chest

Wide-Grip Decline Barbell Pullover

Wide-Grip Decline Barbell Pullover (Start)Wide-Grip Decline Barbell Pullover (End)
LevelIntermediateEquipmentBarbellMechanicCompoundForcePull

A pullover lying on a decline bench that stretches the chest and lats.

Strength
Primary musclesChest
Secondary musclesShouldersTriceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %
Effort during a set6.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Lie on a decline bench with a barbell held over your chest with a wide grip.
  2. 2Keep your arms nearly straight.

How to perform

  1. 1Lower the bar in an arc behind your head.
  2. 2Stop when you feel a deep stretch in your chest and lats.
  3. 3Pull the bar back over your chest in the same arc.
  4. 4Repeat under control.

Alternatives

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More with Barbell

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Stretches for Chest

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