Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
AdvancedIsolationBarbell
Barbell Decline Pullover
Pectorals · Chest
4
sets
8–12
reps
1m 15s
Rest time
~7
Calories / set
Instructions
- 1
Lie down on a decline bench with your head lower than your hips and your feet secured.
- 2
Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
- 3
Extend your arms above your chest, keeping a slight bend in your elbows.
- 4
Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
- 5
Pause for a moment, then return the barbell to the starting position by reversing the motion.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
triceps
Secondary
tricepsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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