Barbell Decline Pullover

Also known as: decline barbell pullover

Intermediate

Pectorals

Barbell

Built around heavy bilateral barbell loading, Barbell Decline Pullover fits in after your main press and builds chest thickness through a full range.

How to do Barbell Decline Pullover

Lie down on a decline bench with your head lower than your hips and your feet secured.
Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
Extend your arms above your chest, keeping a slight bend in your elbows.
Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
Pause for a moment, then return the barbell to the starting position by reversing the motion.
Repeat for the desired number of repetitions.

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Barbell Decline Pullover Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Take the smallest plate jump available once the reps are clean.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Reset the bar between reps rather than bouncing.

Common Barbell Decline Pullover Mistakes

Bouncing the bar to get through the hardest inch

Pause briefly so the muscle, not the rebound, does the work.

Flaring the elbows straight out to the sides

Keep the upper arms nearer 45 degrees from the torso.

Repeating the same load and rep scheme for months

Pick one variable, load, reps, or tempo, and push it every week.

Easier and Harder Than Barbell Decline Pullover

Easier progression

Lever Standing Chest Press

Harder progression

Chest And Front Of Shoulder Stretch

Swap Barbell Decline Pullover For

Push And Pull Bodyweight

Roller Seated Single Leg Shoulder Flexor Depresor Retractor

Exercise Ball Pike Push Up

Barbell Decline Pullover — Frequently Asked Questions

How do you do the Barbell Decline Pullover?

Lie down on a decline bench with your head lower than your hips and your feet secured. Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart. Extend your arms above your chest, keeping a slight bend in your elbows. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Decline Pullover work?

The Barbell Decline Pullover primarily targets the pectorals. It is classified as a chest exercise and is performed with a barbell.

How many sets and reps of the Barbell Decline Pullover should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Decline Pullover good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Barbell Decline Pullover?

Try the Push And Pull Bodyweight, Roller Seated Single Leg Shoulder Flexor Depresor Retractor or the Exercise Ball Pike Push Up. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Barbell Decline Pullover the same as the decline barbell pullover?

Yes. The Barbell Decline Pullover is also commonly called the decline barbell pullover. Different gyms and training programs label it differently, but "decline barbell pullover" refer to this same movement.