Barbell Exercises

Barbell Bench Press

The barbell chest press, also known as the barbell bench press, is a fundamental exercise for building upper body strength, specifically targeting the pectoral muscles, triceps, and shoulders. Here’s a step-by-step guide on how to perform it correctly: Setup: Load the barbell with an appropriate amount of weight for your fitness level. Use safety clips to secure the weights. Lie down on the flat bench with your feet flat on the ground and your head, shoulders, and buttocks firmly pressed against the bench. Hand Placement: Grip the barbell with both hands slightly wider than shoulder-width apart. Your palms should face forward, and your thumbs should be wrapped around the bar. Starting Position: Unrack the barbell by straightening your arms and moving the barbell over your chest. Your arms should be perpendicular to the floor. Lowering the Barbell: Inhale deeply and lower the barbell slowly and under control to your mid-chest. Your elbows should bend at about a 45-degree angle to your body. Lower the bar until it lightly touches your chest or is just above it. Do not bounce the bar off your chest. Pressing the Barbell: Exhale and press the barbell back up to the starting position by fully extending your arms. Focus on squeezing your chest muscles as you lift the weight. Keep your wrists straight and your elbows slightly tucked in to protect your shoulder joints.

Barbell Squat

The barbell squat is a fundamental exercise for building lower body strength, targeting the quadriceps, hamstrings, glutes, and core. Here’s how to perform it correctly: Setup: Load the barbell with the desired weight and position it on a squat rack at about shoulder height. Stand under the barbell with your feet shoulder-width apart. Positioning the Barbell: Position the barbell across your upper back (trapezius muscles), not your neck. You can use a high-bar position (resting on your traps) or a low-bar position (resting across the rear deltoids, just below the traps). Grip the barbell with your hands slightly wider than shoulder-width apart. Lift your elbows slightly to create a stable shelf with your upper back muscles for the bar to rest on. Unracking the Barbell: Stand up to lift the barbell off the rack, taking a step or two back to clear the rack. Ensure your feet are shoulder-width apart with toes slightly pointed out. Starting Position: Keep your chest up, back straight, and core engaged. Look forward or slightly up, maintaining a neutral head position. Ensure your weight is evenly distributed across your feet. Descending into the Squat: Inhale deeply to brace your core. Push your hips back and bend your knees to lower your body into the squat. Keep your chest up and your back straight throughout the movement. Lower yourself until your thighs are at least parallel to the ground. If you have the flexibility, you can go lower, but avoid rounding your lower back. Ascending from the Squat: Exhale and push through your heels to stand back up. Extend your knees and hips simultaneously, keeping your chest up and back straight. Fully extend your legs at the top of the movement but avoid locking out your knees.

Barbell Deadlift

The barbell deadlift is a classic bodybuilding exercise meant for putting on mass and building overall strength throughout the entire body. Steps : 1.) Start by standing in front of a barbell with your feet shoulder-width apart. 2.) Pick up the barbell while keeping your arms extended straight down. 3.) Stand up straight with the barbell in your hands, and refrain from moving your arms. 4.) Bend back down at the knees with barbell. 5.) Repeat for the desired amount of reps.

Barbell Incline Bench Press

The barbell incline bench press is an excellent exercise for targeting the upper portion of the pectoral muscles, as well as the shoulders and triceps. Here's how to perform it correctly: Setup: Set an adjustable bench to an incline angle of about 30 to 45 degrees. Position the bench inside a squat rack or use an incline bench press station. Load the barbell with the desired weight. Starting Position: Lie back on the incline bench with your feet flat on the floor. Position your eyes directly under the barbell. Grip the barbell with your hands slightly wider than shoulder-width apart. Engage your core and maintain a slight arch in your lower back, keeping your shoulders and hips firmly on the bench. Unrack the Barbell: Lift the barbell off the rack with a controlled motion and move it directly above your upper chest with your arms fully extended. Ensure your wrists are straight and aligned with your forearms. Lowering the Barbell: Inhale and lower the barbell slowly and under control to your upper chest (around the middle to upper part of your chest). Keep your elbows at about a 45-degree angle to your body to reduce stress on your shoulders. Pressing the Barbell: Exhale and press the barbell back up to the starting position by extending your arms. Ensure the movement is smooth and controlled, focusing on engaging your chest muscles.

Barbell Bent-Over Row

The barbell bent-over row is a great exercise for building strength and mass in the back muscles, including the latissimus dorsi, rhomboids, trapezius, and rear deltoids, as well as the biceps. Here's a step-by-step guide on how to perform this exercise correctly: Setup: Load the barbell with an appropriate amount of weight for your fitness level. Stand with your feet shoulder-width apart, the barbell in front of you on the floor. Grasping the Barbell: Bend at your hips and knees, and grasp the barbell with a grip slightly wider than shoulder-width apart. You can use either an overhand (pronated) grip or an underhand (supinated) grip, depending on your preference and the specific muscles you want to target. Starting Position: Lift the barbell to your shins, then stand up, keeping your back straight. Bend at your hips until your torso is almost parallel to the floor. Keep a slight bend in your knees. Your back should be straight, chest up, and head in line with your spine. Your arms should be fully extended, hanging straight down from your shoulders, holding the barbell. The Rowing Motion: Engage your core and back muscles. Exhale as you pull the barbell towards your lower ribcage or upper abdomen. Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement. Your upper arms should be parallel to the floor at the top of the movement. Lowering the Barbell: Inhale as you slowly lower the barbell back to the starting position with controlled movement, fully extending your arms.

Barbell Curl

The barbell curl is a basic bicep exercise that helps increase the size of the muscles. Steps : 1.) Start off standing up straight with your feet shoulder-width apart, keeping your knees slightly bent and abs drawn in tight. 2.) Grab a barbell with a shoulder width underhand (palms up) grip, lowering your arms down to your thighs fully and bending slightly at your elbows as this will be your starting position. 3.) Slowly raise the bar towards your upper chest, squeezing your muscles and isolating the biceps. 4.) Hold this position for a count and then return back to the starting position. Tips : 1.) Refrain from swinging your hips or back during this exercise.

Barbell Military Press

Steps : 1.) To begin this exercise; start off by taking a weighted barbell and have it pressed up against your chest with your palms facing outward. 2.) With the barbell in position, lift it above your head with locked arms and hold for a few seconds squeezing your back and shoulders tightly. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Barbell Romanian Deadlift

The romanian deadlift exercise is similar to the regular deadlift but differs because you keep your legs straight throughout the workout and bring the bar all the way to the ground at each rep. Steps : 1.) Start off by placing a barbell in front of your feet on the ground and grabbing the barbell with a grip a bit wider than shoulder-width apart. 2.) Bend your knees slightly, keeping your hips and back straight. 3.) Lift the bar straight up concentrating on using your hips as you stand. 4.) When you are standing the bar should be resting against your thighs. 5.) Lower the bar to the floor with a slight bend in your knees flexing your hips back for stability. 6.) Repeat for as many reps and sets as desired.

Barbell Hip Thrust

Steps : 1.) To begin this exercise; start off with your body seated on the ground with your back rested upon a bench. 2.) Keep a weighted barbell above your hips as this will be your starting position. 3.) Lean your back against the bench and rest your shoulders on the top of it. 4.) Then push your hips up vertically and keep the bar rested in your pelvis region, your back and heels should support the weight of the bar. 5.) Repeat this exercise for as many repetitions as needed.

Barbell Shoulder Press

The barbell shoulder press is an effective exercise for building shoulder strength and mass, targeting the deltoid muscles, triceps, and upper chest. Here's how to perform it correctly: Setup: Load the barbell with the desired weight. If using a squat rack or power rack, set the barbell at about chest height. Starting Position: Stand with your feet shoulder-width apart. Approach the barbell and grip it with your hands slightly wider than shoulder-width apart, using an overhand grip (palms facing forward). Unrack the barbell by pushing up with your legs and stepping back from the rack. Alternatively, if lifting from the floor, clean the barbell to shoulder height. Hold the barbell at shoulder height with your elbows slightly in front of the bar, not flared out to the sides. Pressing the Barbell: Inhale and brace your core, keeping a slight bend in your knees for stability. Press the barbell upward in a straight line until your arms are fully extended above your head. Ensure your head moves slightly back to allow the bar to pass, then bring your head back to neutral as the barbell reaches the top. Keep your wrists straight and aligned with your forearms. Lowering the Barbell: Exhale and slowly lower the barbell back to the starting position at shoulder height. Control the movement and avoid letting the barbell drop too quickly.

Barbell Preacher Curl

The preacher curl exercise uses a special bench to help support the triceps and isolate the biceps to build bigger arms. Steps : 1.) Start off by adjusting the seat of a preacher bench so that your arms are level with the top of the bench. 2.) Grab onto a bicep curl bar with an underhand (palms up) grip, keeping your arms shoulder-width apart, resting them against the bench, and extending them fully. 3.) While keeping your arms on the bench, slowly curl the bar up towards your head, isolating the bicep and squeezing the muscles. 4.) Hold for a count and then return back to the starting position. Tips 1.) Perform this exercise in a slow manner to attain the best results.

Barbell Shrug

The barbell shoulder shrug is a straightforward yet effective exercise for targeting the trapezius muscles, which are located on the upper back and neck. Here's how to perform it correctly: Setup: Load the barbell with the desired weight. Place the barbell on the floor in front of you. Starting Position: Stand with your feet shoulder-width apart. Bend at your hips and knees to reach down and grip the barbell with your hands slightly wider than shoulder-width apart, using an overhand grip (palms facing your body). Lift the barbell by straightening your legs and hips to stand up straight, keeping the barbell close to your body. Stand tall with your shoulders back, chest up, and arms fully extended holding the barbell. Performing the Shrug: Inhale and brace your core. Elevate your shoulders straight up towards your ears as high as possible. Focus on using your trapezius muscles to lift the weight. Keep your arms straight and avoid bending your elbows. Hold the top position for a moment, squeezing your traps. Lowering the Barbell: Exhale and slowly lower your shoulders back to the starting position. Control the movement and avoid letting the barbell drop too quickly.

Barbell Upright Row

The barbell upright row is a great exercise for targeting the shoulders, specifically the deltoids and traps. Here’s how to perform it correctly: Setup: Load the barbell with the desired weight. Stand with your feet shoulder-width apart and the barbell on the floor in front of you. Starting Position: Bend at your hips and knees to grip the barbell with an overhand (pronated) grip, your hands slightly closer than shoulder-width apart. Lift the barbell to a standing position with your arms extended, keeping it close to your body. Your back should be straight, core engaged, and shoulders back. Executing the Row: Inhale and brace your core. Lift the barbell by driving your elbows up and to the sides, keeping the bar close to your body. Continue to lift until the barbell reaches your upper chest or just below your chin. Your elbows should be higher than your wrists at the top of the movement. Focus on lifting with your shoulders and traps rather than using your arms. Lowering the Barbell: Exhale and slowly lower the barbell back to the starting position with a controlled motion. Keep your core engaged and maintain good posture throughout the movement.

Barbell Bench Press (Close Grip)

The close-grip barbell bench press is an excellent exercise for targeting the triceps, as well as the chest and shoulders. Here's a step-by-step guide on how to perform it correctly: Setup: Load the barbell with an appropriate amount of weight for your fitness level. Use safety clips to secure the weights. Lie down on the flat bench with your feet flat on the ground and your head, shoulders, and buttocks firmly pressed against the bench. Hand Placement: Grip the barbell with your hands closer than shoulder-width apart, around 6-12 inches (15-30 cm) apart. Ensure your thumbs are wrapped around the bar for safety. Starting Position: Unrack the barbell by straightening your arms and moving the barbell over your chest. Your arms should be perpendicular to the floor. Keep your wrists straight and directly over your elbows to maintain proper alignment and reduce strain. Lowering the Barbell: Inhale deeply and lower the barbell slowly and under control to your lower chest or upper abdomen. Your elbows should stay close to your body, not flaring out. Lower the bar until it lightly touches your chest or is just above it. Do not bounce the bar off your chest. Pressing the Barbell: Exhale and press the barbell back up to the starting position by fully extending your arms. Focus on engaging your triceps during the lift. Keep your elbows close to your body throughout the movement to maximize tricep activation.

T Bar Row

The T-Bar Row is an effective exercise for targeting the muscles of the upper back, particularly the lats, rhomboids, and traps. Here's a detailed guide on how to perform it correctly: Set Up the Equipment: Load the appropriate amount of weight onto one end of the barbell. Secure the other end of the barbell in a landmine attachment or corner of the gym for stability if not using a T-Bar Row machine. Attach the T-Bar Row handle under the weighted end of the barbell. Position Yourself: Stand over the barbell with your feet shoulder-width apart. Bend your knees slightly and hinge at the hips, keeping your back straight and your chest up. Reach down and grasp the handles with both hands, using an overhand grip (palms facing each other if using a V-handle). Starting Position: Pull your shoulders back and engage your core to maintain a neutral spine. Let your arms fully extend down, holding the handle. The barbell should be hanging between your legs. Execution: Keeping your elbows close to your body, pull the handle towards your torso. Squeeze your shoulder blades together at the top of the movement. Lift the barbell until the handle touches or comes close to your lower chest/upper abdomen. Lowering the Bar: Slowly lower the bar back to the starting position in a controlled manner, fully extending your arms. Maintain tension in your back muscles throughout the movement.

Barbell Standing Calf Raise

The standing barbell calf raise helps target the lower leg muscles and build stronger legs. Steps : 1.) Start of by placing a block or two free weight plates on the floor, then placing a weighted barbell across your back and step up so that the balls of your feet are on the block. 2.) Slowly lift your heels up off of the floor and then lower them back so that you feel as much of a stretch as possible in your calf muscles. 3.) Return to the starting position and repeat for as many reps and sets as desired.

Barbell Decline Bench Press

The decline barbell bench press is an effective exercise for targeting the lower portion of the pectoral muscles, as well as the triceps and shoulders. Here's a step-by-step guide on how to perform it correctly: Setup: Load the barbell with an appropriate amount of weight for your fitness level. Use safety clips to secure the weights. Adjust the decline bench to a suitable angle (typically 15-30 degrees). Positioning Yourself: Lie down on the decline bench with your feet securely hooked under the foot pads to prevent sliding. Position yourself so that your eyes are directly under the barbell. Hand Placement: Grip the barbell with your hands slightly wider than shoulder-width apart. Your palms should face forward, and your thumbs should wrap around the bar. Unracking the Barbell: With the help of a spotter if available, unrack the barbell by straightening your arms and moving the barbell over your lower chest. Your arms should be perpendicular to the floor. Lowering the Barbell: Inhale deeply and lower the barbell slowly and under control to your lower chest. Your elbows should be at about a 45-degree angle to your body. Lower the bar until it lightly touches your lower chest. Do not bounce the bar off your chest. Pressing the Barbell: Exhale and press the barbell back up to the starting position by fully extending your arms. Focus on squeezing your chest muscles during the lift. Keep your wrists straight and your elbows slightly tucked in to protect your shoulder joints.

Barbell Tricep Extension (Supine)

The barbell tricep extension, also known as the lying tricep extension or skull crusher when done in a supine position, is a great exercise for targeting the triceps. Here's how you can perform it: Preparation: Lie down on a flat bench with your back pressed against it. Your feet should be flat on the floor for stability. Hold a barbell with an overhand grip (palms facing away from you), slightly narrower than shoulder-width apart. Your arms should be fully extended towards the ceiling, perpendicular to the floor. Execution: Lower the barbell towards your forehead by bending your elbows. Keep your upper arms stationary throughout the movement. Lower the barbell until your forearms are parallel to the floor or until you feel a good stretch in your triceps. Your elbows should be pointing towards the ceiling. Pause briefly at the bottom of the movement, then extend your elbows to raise the barbell back to the starting position. Keep your wrists firm and stable throughout the exercise.