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

The Wide-grip Decline Barbell Pullover is done lying on your back with a barbell. Ranked closest by our scoring: the Isometric Chest Squeeze, Isometric Wipers and the Wide-grip Chest Dip On High Parallel Bars.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Wide-grip Decline Barbell Pullover

Wide-grip Decline Barbell Pullover
Primary muscle
Pectorals
Equipment
Barbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders, Triceps

How to perform Wide-grip Decline Barbell Pullover
  1. Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
  2. When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
  3. Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
  4. Now bring the barbell up while exhaling until you are back at the starting position. Remember to keep full control of the barbell at all times.
  5. Repeat the movement for the prescribed amount of repetitions of your training program.
  6. When finished with your set, slowly lower the barbell back down until it is level with your head and release it.
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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
    Isometric Chest SqueezePlay demonstration

    1. Isometric Chest Squeeze

    70% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
    3. Squeeze your chest muscles together as hard as you can, while keeping your arms straight.
    4. Hold this position for a few seconds, focusing on contracting your chest muscles.
    5. Release the squeeze and relax your chest muscles.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: easier to stay steady on than the Wide-grip Decline Barbell Pullover
  2. Isometric WipersPlay demonstration

    2. Isometric Wipers

    69% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying flat on your back on a mat or bench.
    2. Extend your arms straight out to the sides, perpendicular to your body.
    3. Engage your core and lift both legs off the ground, keeping them together and straight.
    4. Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control.
    5. Pause for a moment, then use your core to lift your legs back to the starting position.
    6. Repeat the movement, this time lowering your legs to the opposite side.
    7. Continue alternating sides 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Wide-grip Chest Dip On High Parallel BarsPlay demonstration

    3. Wide-grip Chest Dip On High Parallel Bars

    66% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself on the parallel bars with your arms fully extended and your body suspended in the air.
    2. Lean forward slightly and lower your body by bending your elbows until your chest is just above the bars.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. 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: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
  4. Push-up Wide

    4. Push-up Wide

    65% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
    2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
    3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
    4. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  5. Incline Push-up Wide

    5. Incline Push-up Wide

    65% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands wider than shoulder width.
    3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Wide Hand Push UpPlay demonstration

    6. Wide Hand Push Up

    65% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands wider than shoulder-width apart.
    2. Keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your sides.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Wide-grip Decline Barbell Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Chest Dip On Straight BarPlay demonstration

    7. Chest Dip On Straight Bar

    64% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the parallel bars with your palms facing down and your arms fully extended.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your arms until your shoulders are below your elbows.
    4. Push yourself back up to the starting position by straightening your arms.
    5. 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: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
  8. Push And Pull BodyweightPlay demonstration

    8. Push And Pull Bodyweight

    64% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Push-upPlay demonstration

    9. Push-up

    64% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
    3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
    4. 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Drop Push UpPlay demonstration

    10. Drop Push Up

    64% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, quickly drop your knees to the ground.
    4. Push yourself back up to the starting position by extending your arms.
    5. 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

Wide-grip Decline Barbell Pullover FAQ

What muscles does Wide-grip Decline Barbell Pullover work?

The exercise primarily targets the pectoralis major (especially the sternocostal fibers) via a long-lever shoulder extension and stretch. It also engages the serratus anterior and latissimus dorsi as stabilizers during the arc of motion.

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