Tag Archives: Barbell

Muscle Group: Chest Barbell Decline Bench Pressing is an incredible way to develop your middle and lower chest. Lie on a decline bench with a barbell held above your body in preparation for the press. Grab the barbell with a medium grip (hands about shoulder- width apart) or slightly wider. Palms are facing your legs, and your feet are hooked […]

Muscle Group: Chest Barbell Incline Bench Pressing develops the mass and strength of the pectoral muscles (middle and upper regions) and front deltoids. The incline angle of this press hits the upper pecs really hard. You cannot lift as much weight in an inclined position compared to the Flat Bench Press. Lean back on an incline bench. Take hold of […]

Muscle Group: Chest This is the bread and butter of all chest exercises! Barbell Flat Bench Pressing builds mass and strength in the pectorals, front delts, and triceps. The Bench Press is an important compound exercise for the upper body. There is a very important interdependence between chest and back muscles. The chest will not reach its full size unless […]

Muscle Group: Forearms Barbell wrist curls develop the inside (flexor muscles) of the forearms. Heavy Barbell Curls make the forearms work hard, but Wrist Curls allow you to fully concentrate on your forearms. Hold a barbell with an underhand grip, hands close to each ether. Sit on a bench with your forearms resting on the bench but with your wrists […]

Muscle Group: Forearms Here we work the forearm extensors in isolation. Kneel down on the ground, right in front of the middle of a bench. With a barbell in hand and palms down, rest your forearms on the bench so that they go across it and also so that the edge of your wrist is at the end of the […]

Muscle Group: Shoulders Incline Face Foreword Front Barbell Raises hit both the front and rear delts! Remember the front delts are a weak point in many athletes ability to bench, besides looking better, you will be able to bench more if you utilize this exercise on a consistent basis. Make sure to balance out your front delts by blasting your […]

Muscle Group: Shoulders Standing Barbell Front Raises do everything that normal front raises do, except they hit the traps harder and force the front delts to shoulder a greater load on the negative portion of the repetition. With an overhand grip, take hold of a barbell using a shoulder width apart grip. Stand straight up and allow the bar to […]

Muscle Group: Biceps How do guys like CT Fletcher get super thick dense biceps? They do super wide grip barbell curls to add density and thickness to their inner biceps! Place your feet shoulder-width apart and hold the bar with an underhand grip, place your hands as wide apart as possible. Your hands should be as close to the end […]

Muscle Group: Biceps Barbell Curls are the Squats of bicep development. Barbell Curls develop the overall size of the biceps. This is your bread and butter for big guns, a must. Stand and place your hand’s shoulder-width apart and hold the bar with an underhand grip. The bar should hang down at arm’s length in front of you. Curl the bar […]

Muscle Group: Biceps Incline Face Forward Barbell Curls, also known as Spider Curls, place a great deal of stress on your lower biceps, lengthening it. Grab a barbell with an underhand grip, and space your hands so that they are shoulder-width apart. Now lie face forward on an incline bench. The barbell should hang straight down in front of you […]