Barbells are one of the best functional tools for a person trying to gain muscle mass and enhance strength in a safe and efficient manner. Regular barbell workouts gradually tear down the muscle tissues and rebuild them to them stronger. Barbell exercises are extremely versatile and useful that helps in working and strengthening almost all the muscles of the body by providing a wider range of resistance. Unlike other complicated gym equipments, barbells are easy to use and the lifting techniques can be learned effortlessly. Barbells are the best tool for adding more and more resistance as the muscles grow larger and stronger. This tool helps you to progress toward your body building goals.
Benefits of Doing Barbell Workouts
Other than increasing strength and muscle mass, there are several other amazing benefits of performing barbell exercises.
- Simple to Use – The barbell is a simple tool that is easy to lift and can be done by any individual who does not have any serious pre-conditions.
- Reduced Risk of Injuries – Because the weights are fixed and stable, so there is negligible chance of deviating that might cause injuries.
- Adjustable – Another advantage of barbell workouts is that the weights can be increased or decreased according to the fitness level of the each and every individual.
- Cost Effective – Barbell exercises require very few All you need is a barbell, a set of weights and a strong bench.
- Can Be Performed Anywhere – Because barbell workouts require very less space so they can be done anywhere.
- Increases Bone Density – Resistance training using weights such as barbells helps in increasing bone density and prevents the risk of osteoporosis in the future.
10 Effective Barbell Workouts for Enhancing Strength and Muscle Mass
Heavy barbell training is the best way to pack on some size and increase strength. In this article we have listed some of the most effective barbell exercise for each and every part of the body.
Bench Press – For Chest
The bench press is the classic barbell chest workout that adds lean muscle mass to the bony structure of the chest to make it strong and ripped. This exercise effectively targets the two most important muscle groups – the pectorals or chest muscles and the triceps muscles. What makes this exercise extremely popular among body builders and athletes is its ability to target different sections of the chest muscles at the same time.
Lie down on a bench and hold a barbell with both hands gripping the bar slightly more than shoulder-width apart and lower it to your chest while inhaling and keeping the elbows close to the side of the body. Now, exhale and press the weight up. You will sense the tension in your upper chest.
Standing Curls – For Biceps
Standing biceps curl is one of the best barbell exercises for developing huge and strong biceps. Barbell curls effectively target the bicep muscles located at the front portion of the upper arms. In addition, it also engages the muscles of the forearms in order to complete the full range of movement. There are a number of alternatives of the bicep curl and one can apply a close grip in order to target the outer biceps and use a wide grip in order to target the inner biceps.
Stand in front of the barbell and hold the bar slightly more than shoulder-width apart while keeping your elbows locked at your side. Now, convey the weight up to your chest by curling the biceps. Curl the arms until the biceps are fully contracted. Slowly lower the barbell to your thighs.
Overhead Press – For Shoulders
Even a ripped and muscular body will appear out of proportion if the shoulders are not perfectly toned. The overhead press is a barbell complex workout that increases the strength of the shoulder muscles and helps in maintaining proper muscular balance. It is a full body training that helps in developing bigger and stronger muscles in the upper body. The overhead press can be performed in a standing or seated position.
Hold a barbell overhead by placing the hands slightly more than shoulder-width. Now, slowly lower the barbell behind your neck till the upper traps while keeping the elbows pointed down. Slowly raise the weight up to the starting position.
Bent-over Row – For the Back
The bent-over row is one of the compound barbell workouts that help in adding detail and thickness to your back muscles. This exercise engages all the major muscles of the back such as the rhomboids, rear deltoids, lats and traps along with the biceps. It is undoubtedly the ultimate back training for a sculpted back.
Take an overhand grip and place the hands slightly more than shoulder-width apart. Lean forward at the waist by bending the legs slightly and pull up the barbell to your midsection. Feel the stretch and tension in your upper and lower back muscles. Slowly lower the weight down until your arms are fully extended.
Upright Row – For the Traps
The upright row is one of the best barbell workouts for toning and strengthening the traps – a thick layer of muscles situated above the shoulders. In addition, it also works the deltoids – specifically the rear deltoid muscles located at the back of the shoulders. The up and down movement with the barbell also engages the biceps and trapezius or upper back muscles.
Grasp the barbell using an overhand grip with the hands placed shoulder-width apart. Hold the barbell close to the body and pull it up to the chin level by elevating the shoulders. This move will stretch the traps. Now, lower the bar using a controlled movement until the arms are fully extended.
Barbell Deadlifts – For the Legs
The barbell deadlift is the ultimate home barbell workout that works the entire lower portion of the body right from the lower back and traps to the glutes and legs. It is perhaps even more effective than barbell Glute Bridge. But it is essential to maintain proper form all through this exercise in order to get optimum results.
Grab the bar shoulder width apart using an overhand grip and keep your feet shoulder width apart. Now, squat down till your thighs are parallel to the floor and then raise the weight off the floor by straightening your legs. Straighten your back and come to an upright position. Keep your back tight and head held up at all times during this exercise.
Back Squat – For Glutes
The back squat, also known as the barbell full squat is one of best barbell exercises that is immensely popular among athletes and bodybuilders because this exercise not only engages and ones the glutes and buttocks, but also works other muscles of the inner thighs, quadriceps and hamstrings. In addition, the movement associated with the squat also stabilizes the movements of the abdominal muscles and core muscles. So, this can also be considered a power packed barbell ab workout.
Hold the barbell behind your neck resting at a comfortable spot on the traps. Keep your feet shoulder-width apart and squat down with the barbell until your thighs are parallel to the floor. Slowly return to the starting position. Keep your lower back slightly arched and head up all through the exercise.
Hack Squat – For the Quads
Hack squats are the ultimate barbell workout for burning the quads. But it must be done following the right form in order to reap maximum benefits from the workout.
Stand erect by elevating your heels slightly. Hold the barbell against the lower glutes where they join the upper hamstrings. Now, squat down till your thighs are parallel to the Floor. Push back up while maintaining the tension in your quads and continue the repetitions if you want to sense the burn in your quads and other muscles of the legs.
Barbell Straight Leg Sit Up – For the Abs
The barbell straight leg sit up is a powerful barbell ab workout that engages the core muscles and helps in developing a perfectly toned and flat abdomen. This exercise is slightly different from the regular sit ups which require your torso to be maintained rigid and neutral.
Gripping a barbell overhead, with your hands placed shoulder width apart and your legs straight. Now, lift the torso up by pushing out your chest till you are sitting straight up. Now, slowly lower your torso again to the starting position. Keep your legs extended all through the exercise.
Barbell Jump Shrug – For the Hamstrings and Calves
The barbell jump shrug is an advanced strength training barbell workout that helps in strengthening the hamstrings and calves along with the traps, glutes and quads. This exercise increases full-body power and enhances the size and strength of the muscles of the legs and upper back. It prepares the back and traps for lifting heavier loads.
Grab a barbell using an overhand grip and keep your feet shoulder-width apart. Let your arms hang in front of you by pushing the hips back and bending the knees slightly. Now, explode into a jump while shrugging your shoulders and pushing the bar up as high as possible. And then return to the starting position.
No need to purchase dumbbells and kettlebells of various weights in order to improve strength and enhance muscle mass. Try out these amazing barbell exercises that work out the entire body and helps in developing huge and strong muscles.