barbell decline pullover

How to perform it

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.

1. 1Lie down on a decline bench with your head lower than your hips and your feet secured.
2. 2Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
3. 3Extend your arms above your chest, keeping a slight bend in your elbows.
4. 4Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
5. 5Pause for a moment, then return the barbell to the starting position by reversing the motion.
6. 6Repeat for the desired number of repetitions.