Decline Bent-Arm Narrow-Grip Barbell Pullover

Differentiation: Mechanics

This variation of a Pullover is unique. Here is how: you use a narrow grip. Using this hand position helps engage your inner chest muscles. Your arms are also bent. Using bent arms allows you to use heavier weight. Using heavier weight increases the strength of your inner chest. You also use a decline angle. This angle helps target your pectoral major | and pectoral minor muscles even more. Finally, you use an Olympic bar for this exercise. The Olympic bar has a wide weight distribution. This weight distribution works your outer pectoral muscles.

Starting Position

To get into starting position, do this...

1) Locate a movable decline bench.

2) Set the decline bench to a 30-degree angle.

3) Obtain a fixed-weight barbell.

4) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

5) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

6) Bring the bar with you as you sit on the top edge of the decline bench...

7) ...with your lower legs folded over the high end.

8) Secure your feet under the foot brace.

9) Rest the EZ Curl Bar on your thighs until ready to lay back on the bench.

10) Grasp the bar so your hands are ten inches apart - with your palms facing forward.

11) Lie back onto the bench, bringing the bar down with you.

12) Extend the bar above your chest| and with a bend in your elbows.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) While maintaining the bend in your arms, lower the bar down

3) ...using an arc motion and using a slow and controlled movement

4) ...until the bar is behind your head.

5) Exhale while bringing the bar back to starting position.

6) Hold the bar at starting position for a count of one second before beginning another rep.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Your arms should bent at the elbows at all times. Slightly bent at the top of the movement and more of angle at the lower point.

Press your shoulder blades firmly into the bench while pushing up each rep.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

No video has been published yet.

Nobody appears in the video.

Comments