Pullover with barbell and bent arm (declined)

Exercise overview

Primary muscle group: Chest

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 28

Average per rep (lbs)*: 61

Description: Lie supine on a declined bench, securing your feet under the foot pads. Have a partner hand you a loaded barbell or pick it up from behind you on the floor. Hold the barbell with a narrow pronated grip and press it up over your chest. Flex your elbows to an angle of approximately 90 degrees. Inhale as you slowly lower the bar backward, behind your head, until you feel a mild stretch under your arms. Exhale as you reverse the movement and return the bar to the starting position. Repeat for the prescribed number of repetitions.

Exercise ID: 00080

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Pullover with barbell and bent arm (declined)

Exercise tips and tricks

Maintain a Suitable Grip: Use a grip that feels comfortable and allows you to complete the full range of motion. Typically, a grip slightly wider than shoulder-width works best.
Controlled Movements: Perform the exercise slowly and with control. This ensures maximum muscle engagement and reduces the risk of injury.
Proper Breathing: Inhale deeply as you lower the barbell, and exhale as you bring it back over your chest. Proper breathing aids in maintaining stability and focus.
Avoid Overextending: Do not lower the barbell too far behind your head. Keeping the range of motion within a controlled arc ensures the safety of your shoulders and eliminates unnecessary stress.
Engage the Core: Keep your core engaged throughout the movement. This provides better stabilization and helps maintain a proper form.
Neutral Spine Position: Keep your spine neutral. Avoid arching your back excessively as this can lead to strain and potential injury.
Wrist Position: Keep your wrists aligned with your forearms to avoid unnecessary strain. Relaxing your grip slightly can help maintain the right wrist position.
Spotter Assistance: If you're using a heavy load, have a spotter assist you, especially when lifting and lowering the barbell to and from the starting position.
Gradual Progression: Start with a lighter weight to familiarize yourself with the movement and gradually increase the weight as your strength improves.
Focus on Muscle Activation: Concentrate on the muscles you are targeting-primarily your chest and lats. Mental focus can improve muscle activation and performance.

Exercise overview

Exercise tips and tricks

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