Pull Over - Wide Grip Decline Barbell

Recommendations: 1-3 Sets, 6-10 Reps, 80 Wght

Intermediate Chest Triceps Strength Barbell Decline Bench Pull Compound Gym

Purpose: This exercise increases strength and strength speed, and produces greater functional strength for pressing movements.

Benefits: A barbell allows someone to lift heavier weights and thus build more strength quicker.

Lie on a decline bench with your feet under the restraining bar. Have a workout partner hand you a loaded barbell. Hold the barbell with the palms facing down and hands wider than shoulder-width apart. The barbell should be on your upper thighs with the arms straight (a slight bend in the elbows). This is your starting position. Raise the barbell, continuing until the bar is behind your head (approximately a 180 degree movement). the motion is semicircular and your arms are kept straight. Keep your feet flat on the floor and do not arch your back. Inhale during this movement. Return to the staring position. Exhale during this movement. Repeat for the recommended number of repetitions.

The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.