Among the training equipment, there are many commonly used equipment, such as barbells, dumbbells, etc. The training effect of these equipment is very good, and many training movements require these equipment, so how do you train chest muscles with barbells? I believe some people still understand it. So, how to train the upper chest muscles with a barbell? Let’s take a look.
1. Flat Barbell Bench Press
Lie flat on the bench. Place your feet naturally on the ground. Adjust the front-to-back position of your body so that your eyes are directly under the barbell on the bench press rack. With a grip slightly wider than shoulder-width apart, remove the barbell from the bench press rack. Slowly lower the barbell until your upper arms are parallel to the ground. Then push the barbell back to the starting position and repeat.
2. Decline barbell bench press
Lie on a 30-45 degree decline training bench. With a grip slightly wider than shoulder width, first lift the barbell vertically toward the ceiling. Slowly lower the barbell to the lower edge of your nipples until your upper arms are parallel to the ground. Then push the barbell back to the starting position and repeat.
3. Incline barbell bench press
Lie on the incline training bench, with a grip slightly wider than shoulder width, and first lift the barbell vertically toward the ceiling. Slowly lower the barbell until your upper arms are parallel to the ground. Then push the barbell back to the starting position and repeat.
4. Bench press with an underhand grip on the flat barbell
Lie flat on the bench, hold the barbell with your hands behind your back (tabs facing outward), with the grip slightly wider than shoulder width, and start from the bench press stand. Remove the barbell. Slowly lower the barbell until it almost touches the middle of your chest. Then push the barbell back to the starting position and repeat.
5. Smith Machine Flat Bench Press
Lie on a flat training bench with your shoulders facing the barbell of the Smith Machine. With a grip slightly wider than shoulder width, lower the barbell until your upper arms are parallel to the ground. Then push the barbell back to the starting position and repeat.
Note: When doing exercises with tensioners, you should not only pay attention to the process of muscle contraction, but also pay equal attention to the process of muscle stretching. When restoring, control the speed and maintain stability.
6. Wide-gap push-ups
Straighten your arms and place your hands on the ground, 15 cm wider than your shoulders. Straighten your legs and bring your feet together. Slowly lower your body so that your chest is almost touching the ground. Return to starting position and repeat.
Note: Keep a wide grip. A wider grip (at least wider than shoulder width) can better train the chest.
7. Barbell Supine Pull-Up
Lie supine on a flat training bench and grab the barbell with both hands above your chest. Lower the barbell behind your head until you feel a noticeable stretch in your chest. Slowly pull the barbell back to the starting position and repeat.
8. Bench press with incline pulley
Lie on a 30-degree incline training bench between the two low pulley pulleys, hold the "D" shaped handle with both hands, palms relatively. Keep your elbows at the same level as your shoulders, then pull up and bring your hands toward each other. Slowly return to the starting position and repeat.
Barbell exercises: Improve strength, balance and coordination with barbell bench press exercises.