Barbell Workouts For Beginners – Full Body Barbell Workout For Back, Chest & Abs

barbell workout

If this is your first time using the gym for fitness purpose, you might be intimidated a little by the arrays of gym equipment you see all around.

Strength training is among the most beneficial kinds of training because it burns fat and calories, tones your muscles and increases your strength. If you would like to be in the best shape, then you need to get used to the weights in the gym.

In this guide, we’ve compiled a beginner’s manual to barbell workouts, it’s a basic guide to helping beginners understand barbell workouts routines in regards to strength training.

Barbells come in a couple of different shapes, weights and sizes. The biggest barbells, which weigh 45 pounds on its own, can be seen at the squat racks. If it’s your first with barbells, it is ideal to begin with smaller barbells which are simpler to use.

Best Barbell Workouts

Barbells are one indispensable tool in the fitness gym. They are fantastic for building a solid foundation within the body. Barbells require less stability and coordination compared to dumbbells, which makes them user-friendly. Since they are simpler to stabilize, you will also have the ability to lift more weight with barbells compared to dumbbells.

Here are some of the best barbell workouts you can do at the gym

Barbell workouts for back

This are barbell workouts targeting the upper and lower lats in addition to the lower back muscles.

Barbell Row – Bent-Over; Wide-Grip

  • Stand up and bend down to reach the barbell on the ground (knees slightly bent).
  • Lift the barbell up without moving your back, hips or knees and lower it back after a brief pause.
  • Try to keep your back straight throughout. This workout only requires the arm movement.

Barbell Row – Bent-Over; Wide-Grip; Head-Supported

  • Stand up and reach down so as to reach the barbell with both hands (knees slightly flexed), along with your head resting on one end of the bench.
  • Lift the barbell up without moving your back, hips or knees and lower it back after a brief pause.
  • Try to keep your back straight and your neck stiff throughout. Just the arms should move.

Barbell Deadlift

  • Crouch down to get to the barbell on the ground and grab it with both hands at a medium-grip position, arms stretched, legs in shoulder width.
  • Raise yourself up while keeping your arms stretched and slowly lower down after a brief pause.
  • Breathe out while lifting yourself and breathe in while lowering your self back.

Barbell Deadlift – Stiff-Legged

  • Bend down to get to the barbell on the ground and grab it with both hands at a medium-grip posture, arms stretched, legs in shoulder width.
  • Raise your upper body until you’re standing and gradually lower it back after a brief pause.
  • Breathe out while lifting yourself and breathe in while lowering your self back.

High Pull

  • Crouch down to get to the barbell on the ground and grab it with both hands at a medium-grip position, arms stretched, legs in shoulder width.
  • Lift the bar by standing up and keep by lifting your arms before the bar reaches shoulder level and reduce it back after a brief pause.
  • Breathe out while lifting the barbell and then breathe while lowering it back again.

High Tug – Wide-Grip

  • Crouch down to get to the barbell on the ground and grab it with both hands at a wide-grip position, arms stretched, legs in shoulder width.
  • Raise the bar by standing up and keep lifting your arms until the bar reaches shoulder level and lower it back after a brief pause.
  • Breathe out while lifting the barbell and then breathe in while lowering it back again.

Power Clean and Press

  • Crouch down to get to the barbell on the ground and then grab it with both hands at a medium-grip position, arms stretched, legs in shoulder width.
  • Raise the bar by standing up and keep by lifting your arms before the bar is up at arms’ length and lower it back after a brief pause.
  • Breathe out while lifting the barbell and then breathe while lowering it back again.

Barbell Shrug

  • Stand up and hold down the barbell in front of your thighs, arms extended and palms facing backwards.
  • Lift the barbell by lifting your shoulders straight up and lower it down after a brief pause.
  • Keep your arms stretched throughout.

Barbell workouts for chest

This Barbell workouts for chest target the inner, outer, upper and lower chest muscles. Below are some barbell workouts for your chest area:

Bench Press

  • Lie down on your back to the bench and grip the barbell with both hands at a medium-grip position.
  • Push the barbell up slowly until your elbows are close to being locked and lower it back gradually after a brief pause.
  • Breathe out while pushing the bar and breathe in while lowering it back.

Bench Press – Close-Grip

  • Lie down on your back to the bench and grab the barbell with both hands at a close-grip position.
  • Push the barbell up slowly until your elbows are close to being locked and lower it back gradually after a brief pause.
  • Breathe out while pushing the bar and breathe while in lowering it back.

Bench Press – Wide-Grip

  • Lie down on your back to the bench and grasp the barbell with both hands at a wide-grip position.
  • Push the barbell up until your elbows are close to being locked and lower it back gradually after a brief pause.
  • Breathe out while pushing the bar and breathe in while lowering it back.

Bench Press – Incline

  • Lie down on your back on the incline bench and grasp the barbell with both hands at a medium-grip position.
  • Push the barbell up slowly until your elbows are close to being locked and lower it back gradually after a brief pause.
  • Breathe out while pushing the bar and breathe in while lowering it back.

Bench Press – Incline; Wide-Grip

  • Lie down on your back to the incline bench and grasp the barbell with both hands at a wide-grip position.
  • Push the barbell up until your elbows are close to being locked and lower it back gradually after a brief pause.
  • Breathe out while pushing the bar and breathe while in lowering it back.

Bench Press – Reduce

  • Lie down on your back to the decline bench and grasp the barbell with both hands at a close-grip position.
  • Push the barbell up until your elbows are close to being locked and lower it back gradually after a brief pause.
  • Breathe out while pushing the bar and breathe in while lowering it back.

Bench Press – Reduce; Wide-Grip

  • Lie down on your back on the decline bench and grasp the barbell with both hands at a wide-grip position.
  • Push the barbell up until your elbows are close to being locked and lower it back gradually after a brief pause.
  • Breathe out while pushing the bar and breathe in while lowering it back.

Bench Press – Reduce; to Neck

  • Lie down on your back on the decline bench and grasp the barbell with both hands at a medium-grip position.
  • Push the barbell up slowly until your elbows are close to being locked and lower it back gradually after a brief pause.
  • Breathe out while pushing the bar and breathe in while lowering it back.

Barbell Pullover – Bent-Arm

  • Lie down on your back on one end of the bench and hold the barbell under your head heigth, elbows at 90 degree angles.
  • Raise the barbell and bring it on top your chest while retaining the angles on your elbows and slowly return to starting position.
  • Breathe out while lifting the barbell and then breathe in while lowering it back again.

Barbell Pullover – Straight-Arm

  • Lie down on your back on one end of the bench and hold the barbell in your head height, arms stretched.
  • Lift the barbell up till your arms are perpendicular to the ground and slowly return to starting position.
  • Breathe out while lifting the barbell and then breathe in while lowering it back again

Barbell Workouts For Biceps

Below are a few barbell workouts for biceps.

Barbell Curl

For me personally, the Barbell Curl is among the most helpful bicep workouts for men. If you perform just this workout for biceps, you’d come out good. The numbers of wrist rotation aids how much work our biceps brachii work. It offers the sense to make the most of supination at a shift at which we could load pretty heavy.

Play around with your grip width. It might reduce the humiliation that some experience with a barbell in addition to stress a different portion of their biceps. A thinner grip will highlight the extended run; a wider grip, the brief head.

EZ Bar Curl

In bicep workouts for men, a lot of men and women discover the EZ bar significantly more suitable when compared to a straight bar. It moves just a small amount of this load out of the biceps brachii to another elbow flexors. Thus we could say that the EZ bar curl is your superb all-around shoulder builder.

iii. Wide-Grip Standing Barbell Curl

Obtaining a wider-than-normal grip will cause you to externally rotate the shoulder, which means that your humerus alters its position. This prompts more engagement from the brief head of the biceps. For this and barbell curls, prevent cheating repetitions by leaning back again. If you would like to overload the very top, use rings, chains, or even a spouse for forced reps.

Barbell Workouts For Abs

Using a weight bar for core training isn’t really common, however, you’ll notice there are a few actions that strengthen and tone muscles efficiently.

Before adding one or more one of these barbell ab exercises, please, remember that you ought to be well-warmed up before performing any of these moves. Besides, don’t use a large number of weights so as to perform the moves properly and prevent injuries.

Now allow me to show you that the barbell core workouts and exercises I discovered.

Barbell Floor Wiper

Lie on your back to the ground, holding a barbell on your torso with arms. Keeping your legs straight, lift your toes towards your mind. As soon as they’re up to as they will go, down them to the ideal side of the body but do not let them touch the floor. Reverse back into the L-shaped position, lower into the left, then flip. That is 1 rep.

Barbell Lunge

Pick a suitable weight and set the barbell across your back. Step forward with your right foot and then tap into a lunge, therefore the two legs are flexed with your knee as close to the ground as you can. Drive up yourself and repeat on the opposite side.

Barbell rollout

Load a barbell using 5kg plates and then grab the bar with an overhand, shoulder-width grip. Position your shoulders straight over the barbell and then roll up the bar forwards. Pause, then undo the transfer.

Since you see above barbell is a really useful gear for core training. Add some of the abdominal exercises using weights to your exercise regimen and you’ll observe they’ll make your heart extremely powerful.

 

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