Barbell Decline Pullover

The barbell pullover on a decline bench with the legs locked, hands about shoulder-width and the arms nearly straight; the bar sweeps from over the chest to behind the head and back.

How to do it

Setup

Decline bench, legs locked under the pads, the bar held over the chest with an overhand shoulder-width grip, elbows slightly bent.

Steps

Lower the bar in an arc behind the head, elbows keeping their slight bend.
Stop when the upper arms line up with the torso.
Pull the bar back over the chest along the same arc.

Common mistakes

Bending the elbows to reach further: that makes it a bent-arm pullover; keep the arms long. Letting the bar sink toward the floor at the bottom: stop where the arms line up with the body. Unhooking the legs with the bar still held up: rest it on the thighs or hand it to a spotter first.

Breathing

Deep inhale lowering behind the head, exhale pulling over.