10 Best Wide-grip Decline Barbell Pullover Alternatives for Limited Equipment

Ranked Wide-grip Decline Barbell Pullover Alternatives

10 substitutes, ranked by how closely each one matches the Wide-grip Decline Barbell Pullover on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Floor Fly (With Barbell)

   94% match

   • Pectorals
   • Barbell
   • Intermediate
   • Isolation

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
   2. Hold a barbell with an overhand grip, arms extended straight up over your chest.
   3. Slowly lower the barbell out to the sides, keeping a slight bend in your elbows.
   4. Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest.
   5. Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Pullover
   • Equipment: free weights, the same as the Wide-grip Decline Barbell Pullover
   • Body position: lying on your back, the same as the Wide-grip Decline Barbell Pullover
2. 

   2. Bodyweight Flyes

   94% match

   • Pectorals
   • Ez-barbell
   • Intermediate
   • Isolation

   A good swap when you have an EZ bar to work with, and it still works the pectorals.

   How to perform this exercise

   1. Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
   2. Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
   3. Place your hands on the bars. This will be your starting position.
   4. Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
   5. After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Pullover
   • Equipment: free weights, the same as the Wide-grip Decline Barbell Pullover
   • Body position: lying on your back, the same as the Wide-grip Decline Barbell Pullover
3. Play demonstration

   3. Dumbbell Fly On Exercise Ball

   93% match

   • Pectorals
   • Stability-ball
   • Intermediate
   • Isolation

   A good swap when you have a stability ball to work with, and it still works the pectorals.

   How to perform this exercise

   1. Sit on an exercise ball and hold a dumbbell in each hand.
   2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball.
   3. Extend your arms straight up above your chest, palms facing each other.
   4. Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
   5. Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Pullover
   • Body position: lying on your back, the same as the Wide-grip Decline Barbell Pullover
   • Balance: harder to stay steady on than the Wide-grip Decline Barbell Pullover
4. Play demonstration

   4. Dumbbell Incline Fly On Exercise Ball

   93% match

   • Pectorals
   • Stability-ball
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Sit on an exercise ball and roll forward until your upper back is resting on the incline bench.
   3. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
   4. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
   5. Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Pullover
   • Body position: lying on your back, the same as the Wide-grip Decline Barbell Pullover
   • Balance: harder to stay steady on than the Wide-grip Decline Barbell Pullover
5. Play demonstration

   5. Barbell Decline Pullover

   93% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   The same equipment, taken with an overhand grip.

   How to perform this exercise

   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.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Pullover
   • Equipment: free weights, the same as the Wide-grip Decline Barbell Pullover
   • Body position: lying on your back, the same as the Wide-grip Decline Barbell Pullover
6. 

   6. Flat Bench Cable Flyes

   87% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

   A good swap when you have a cable machine to work with, and it still works the pectorals.

   How to perform this exercise

   1. Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.
   2. Lay flat on the bench and keep your feet on the ground.
   3. Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.
   4. Extend your arms by your side with a slight bend on your elbows. Tip: You will keep this bend constant through the whole movement. Your arms should be parallel to the floor. This is your starting position.
   5. Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement. Squeeze your chest as you perform this motion and breathe out during this movement. Also, hold the contraction for a second at the top. Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest.
   6. Slowly come back to the starting position.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Pullover
   • Equipment: a cable, not free weights
   • Body position: lying on your back, the same as the Wide-grip Decline Barbell Pullover
   • Balance: easier to stay steady on than the Wide-grip Decline Barbell Pullover
7. Play demonstration

   7. Dumbbell Decline Twist Fly

   85% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   A good swap when you have dumbbells to work with, and it still works the pectorals.

   How to perform this exercise

   1. Lie down on a decline bench with your head lower than your hips.
   2. Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
   3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
   4. As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
   5. Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Pullover
   • Equipment: free weights, the same as the Wide-grip Decline Barbell Pullover
   • Body position: lying on your back, the same as the Wide-grip Decline Barbell Pullover
8. 

   8. Incline Dumbbell Flyes - With A Twist

   85% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
   2. Extend your arms above you with a slight bend at the elbows.
   3. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
   4. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
   5. As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Pullover
   • Equipment: free weights, the same as the Wide-grip Decline Barbell Pullover
   • Body position: lying on your back, the same as the Wide-grip Decline Barbell Pullover
9. Play demonstration

   9. Dumbbell Incline One Arm Fly On Exercise Ball

   85% match

   • Pectorals
   • Stability-ball
   • Advanced
   • Isolation

   How to perform this exercise

   1. Sit on an exercise ball with a dumbbell in one hand.
   2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball.
   3. Hold the dumbbell with your arm extended straight up over your chest, palm facing inwards.
   4. Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.
   5. Pause for a moment when your arm is parallel to the ground.
   6. Engage your chest muscles to bring the dumbbell back up to the starting position.
   7. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Pullover
   • Body position: lying on your back, the same as the Wide-grip Decline Barbell Pullover
   • Balance: harder to stay steady on than the Wide-grip Decline Barbell Pullover
10. Play demonstration

    10. Dumbbell One Arm Chest Fly On Exercise Ball

    85% match

    • Pectorals
    • Stability-ball
    • Advanced
    • Isolation

    How to perform this exercise

    1. Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground.
    2. Walk your feet forward, rolling the ball until your upper back is supported on the ball and your head, neck, and shoulders are off the ball.
    3. Extend your arm with the dumbbell straight up above your chest, palm facing inward.
    4. Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.
    5. Pause for a moment when your arm is parallel to the ground.
    6. Engage your chest muscles to bring the dumbbell back up to the starting position.
    7. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Pullover
    • Body position: lying on your back, the same as the Wide-grip Decline Barbell Pullover
    • Balance: harder to stay steady on than the Wide-grip Decline Barbell Pullover