Strengthening The Chest With A Barbell

These effective exercises will help you build your chest while using a barbell. These heavy workouts require warm up exercises. Your muscles and joints can be harmed if not done right. Its best if you have a coach or someone close by in case something goes wrong.

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Chest Press using a Barbell

With the barbell, keep your hands spread so they are a littler wider than the shoulders. Your stomach muscles should be strained, while at the same time, bow your back, lift your chest a little, and keep your shoulders on the bench. The barbell should be pushed up to straighten your elbows. Now bring the barbell down and stop when your elbow joints are parallel to your shoulders. Doing repetitions will give you the best results.  

Inclined Free Weight Press

For this you need a bench that will incline to thirty degrees. The exercise is similar to chest press. Keep the shoulders down on the bench with your abdominal muscles tightened. Now take hold of the barbell and push up to straighten your elbows. Now let down the barbell, making sure that the elbow doesn’t go any further then shoulders. For the best outcome, do repetitions continually.

Declined Chest Lift

With the bench declined, your feet should be situated in the footpad. With a barbell in your hands, there should be distance between them that’s a bit wider than shoulder width. Now extend your arms out from the chest with the barbell in hands. The barbell should be brought down to the lower chest, but should not touch it. While bringing down keep your elbows in such a way so that your arms make a 45 degree angle with your chest. The further you let your arms go out, the more stress there will be on your shoulder joints. Now push the barbell up from your chest to its initial position. For this lift, you probably want your trainer close by. Your muscles or joints could be damaged if you strain yourself too much.