Wide Grip Decline Barbell Pullover

A bear-sized stretch and pull move on a decline bench. The wide grip changes the feel, asking your chest, lats, and triceps to share the work while you lower the bar with control and bring it back like hauling a picnic basket uphill.

Instructions

1. Lie on a decline bench and secure your legs.
2. Grip the bar wide with straight or slightly bent arms.
3. Hold the bar above your chest.
4. Lower the bar back behind your head slowly.
5. Pull the bar back above your chest.
6. Repeat for controlled reps.

Benefits

• Builds upper body pulling strength
• Challenges control through a long stretch
• Works chest and lats together
• Adds variety to barbell upper body training

Key Points

• Keep a slight bend in your elbows
• Move slowly through the whole range
• Keep your hips steady on the bench
• Use a grip wider than shoulder width

Common Mistakes

• Bending the elbows too much
• Dropping the bar too fast
• Using too much weight
• Lifting the hips off the bench