Barbell Exercises to Get Stronger

Barbell Exercises to Get Stronger

In order to profit from barbell exercises, you don’t have to go to gym – you can bring the gym to you. Barbell exercises have become well-known in gyms and in home gyms alike, and there are quite a few exercises one can perform with a barbell. Read on to learn more.

Bench Press

A guy has a training with weights at the gym

The Bench Press exercise is quite simple, and it’s recommended that you start off using lighter weights before going on to the heavier weights. To perform the Bench Press exercise you have be lying on a bench with the barbell touching your chest. Your hands must be at shoulder width. Start raising the weight until your arms are fully extended above your chest. Repeat. The exercise works on the chest, upper arms, back and the shoulders.

Two Arm Curl

A guy has an exercise at the gym with weights

The next exercise is the Two Arm Curl. Your feet have to be slightly apart – basically inline with your shoulders. Your legs and back must be straight at all times. With the barbell in both hands, curl it up towards your chest and under your chin. This exercise works on the forearms and the biceps.

Seated Military Press

A guy has a training with a barbell behind his neck at the gym

The Seated Military Press is a little tricky. The barbell has to behind your neck and rested on your shoulders. For this exercise you have to be seated on a flat, solid chair or on a bench. Your back has to be straight and your feet must be a reasonable distance apart. Start by raising the barbell over your head until your arms are fully erected. Lower the barbell and repeat to start place. Don’t forget to breathe.

Upright Row

A guy has a training with the barbell at the gym

The following exercise is called the Upright Row. Stand with your feet apart and inline with your shoulders. Hold the barbell near the center of the bar – with a six-inch gap between the hands. Raise the barbell up to the chin, and keep in mind to keep your elbows higher than your shoulders.

Toe Raises

A girl has an exercise for leg muscles

The Toe Raises exercise is great for building up those calf muscles. Your feet have to be in line with your shoulders. Raise the bar in one movement until your arms are fully extended above your head before lowering it behind your neck and resting it on the shoulders. Raise yourself up on your toes as far as you can and hold that position for two counts. Slowly lower you heels onto the floor and repeat the exercise.

Shoulder Exercise

A girl has a training for building up her shoulders

For building up your shoulders, have your feet apart and in line with your shoulders. With your arms fully extended, hold the barbell across your thighs and make sure that your knuckles are facing forward. Shrug your shoulders up, to the back and then down while exhaling. Repeat the exercise. You could also try rolling your shoulders up, then back and then forward.

Deep Knee Bends

A girl has a squats training outside

The Deep Knee Bends is an exercise that focuses on the thighs and more other muscle groups compared to other exercises. Again, with your feet apart and inline with your shoulders, lift the barbell from the floor to your chest before raising it over your head and resting it at the back of your neck and on your shoulders. With that position, squat and then repeat the exercise.

Author’s Bio:

Ajay Dalal is a content writer and a copywriter who specializes in writing marketing blog Technology and sales pages. He often writes for Digital Junkies and Dricki.com and explores new technologies, and shares his knowledge through writing.