Barbell Exercises

Barbell exercises are compound exercises which target multiple muscles at the same time and hence are said to be very beneficial for any athlete. Therefore, these exercises have been staple exercises in weight training due to their versatility.

An important point to remember while doing these exercises is that you should perform them carefully and as per the instructions to avoid injury. When you do these exercises slowly, you will allow the muscles to go through the full range of motion and make the most of the exercise.

Before you start doing any form of exercise, it is important to warm up well. You can do some cardiovascular exercises for about 10 to 15 minutes. Check your barbell before you start lifting it up. In case it is bent, do not use the barbell, as it may cause injury.

This is an excellent exercise for chest, as the results are always great.

Method: Lie with your back on the bench. Ensure your back is flat and has not curved anywhere. Hold the barbell with a little more than shoulder-width distance, now inhale as you lower the barbell towards your chest. Elbows should be close to the side of the body. Exhale and slowly push the barbell up towards the sky. When you are pushing the barbell up, do not jerk, as it can cause shoulder, elbow, or wrist injury.

Some people opine that working the triceps muscles with barbell is difficult, but this is one of the few exercises that uses barbell, which will certainly work the tricep muscles.

Method: The initial position of this exercise is similar to barbell bench press. The difference lies in the way the hands are placed. Hands should be placed only 6 to 8 inches apart from one another. Slowly lower the bar and press it up and lock the elbow, but ensure you do not jerk when you push your hands up.

A lot of us have weak shoulders, and the worst part is, rarely do we realize it. This exercise which works on the shoulders can be done in both ways, either standing or sitting and both in front as well as behind the ears.

Method: Hold the barbell a little more than shoulder-width distance, and in a controlled manner, lower the bar either behind your neck or over the upper traps or over the upper clavicle area, if you are lowering them in front of the ear. In either of the case, your elbows should be pointing down and not behind.

This is a great barbell exercise for women, as it works the lower back, traps, gluteal muscles, and legs. However, maintaining the right posture while doing this exercise is very important.

Method: Place your legs a little more than hip-width distance apart. Slowly squat down until your thighs are parallel to the floor, but keep your back straight and tight and pick the barbell, by holding it about shoulder-width distance. Keep the barbell close to your legs throughout and come to a standing position and straighten your back as well. Bend down to keep the barbell on the floor and repeat the exercise.

This is a great exercise to work the quads and gluteal muscles. Most of the fitness experts opine that this exercise works the quads and gluteal muscles more than the squats machine.

Method: Place the barbell comfortably on your traps and place the feet shoulder width apart and duck toeing out. With a slight arch in your lower back, lower your torso, so that your thighs are parallel to the floor. When you are in the squat position, your knees should not cross the toes. Without any jerking movements come back to the starting position.

When you start doing exercises with barbell, you can start off with comfortable weights and one set of 12 repetitions, and then gradually increase the weight and number of sets, decreasing the repetitions. While doing the exercise, if you feel pain at any time, discontinue at once, and speak with your health care professional about the same.