Exercises Done With a Barbell

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No gym can function without barbells. Even people who prefer to workout at home have a barbell and a bench. These exercises cannot be ignored if you are really serious about developing your muscles. The best thing about them is that they are inexpensive and do not require much space. Also, without the use of specialized equipment, you develop better balance when you exercise with free weights. Barbell workouts spare you the extra complexities of working with machines.

You will need to maintain extra caution when you work with free weights. The weights can sway anywhere and injure you if you are not careful. You should maintain perfect form while working with heavy barbells. You will get tempted to cheat, but do not do so.

Here are few exercises that do not require anything except a barbell and a bench:

a)    Bench Press: All you require for this exercise is a bench and a barbell. You have to lie down on your back and hold the barbell with your arms at apart at shoulder length. Now, push the barbell up without locking your elbows. Hold it in that place for some time, and then bring it down near your chest. You have to inhale while taking the bar upwards and exhale while bringing the barbell downwards. You can also do this exercise on a declined or inclined bench.

b)   Barbell Pullover: This exercise requires only a barbell and a straight bench. Place the barbell at the front end of the bench. Now, lie down on your back and hold the barbell in your hands. Then pull the barbell and bring it close to your chest. Then slowly take the barbell back to its original position. You have to inhale while bringing the bar close to your chest and exhale while taking it back.

c)    Barbell trunk rotation: You have to sit with your back straight on the bench. Keep the barbell behind your neck and keep your arms apart at shoulder width. Holding the barbell and keeping your body straight, twist your upper body from one side to another.

d)   Barbell side bend: You have stand up straight and hold the barbell behind your neck. Keep your feet apart while performing this exercise. Keeping your back straight, bend to one side. Now come back to your original position and bend yourself sideways in the opposite direction.

e)    Military Press: You can do this exercise while standing or sitting. Let us first talk about the seated military press. You have to sit straight on a bench and hold the barbell in front of you. Now, slowly push the barbell over your head without locking your elbow. Raise the barbell slowly, do not jerk or use momentum to lift the barbell. You can even do this exercise by holding the barbell behind your neck.

f)     Barbell deltoid raise: You just require a barbell for this exercise. Stand straight, and hold the barbell near your waist. Now slowly bring the barbell to your shoulder and push it further over your head. Hold it in this position for some time, and then slowly lower it.

g)    Barbell push press: While standing, hold the barbell in front you and keep your knees slightly bent. Without locking your elbows, push the barbell over your head. Now, slowly bring it back downwards. While lowering the barbell, bend your knees.

Category: Workouts

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