In my opinion, if you want to work out your muscles effectively chest, barbell exercises are crucial. And although others exercises (with or without equipment) are also important for best results, today I will talk about those exercises that can be performed both with a barbell and with dumbbells.
In this article, I have collected the most common exercises with a barbell for chest muscles that have proven effective and benefit for building and strengthening not only this muscle group, but also the entire upper body.
However, in order to get maximum results and to avoid injuries, it is very important to do them correctly. Never use too much weight. Proper breathing also plays huge role. Inhale when lowering the bar, and exhale when the rise. Finally, always stretch before and after workout.
Content
- Pectoral Exercise
- Classic bench press
- Bench Press
- Bench press on an incline bench head down
- Pullover
- Conclusion
- FAQ
Pectoral Exercise
Where it was possible, I added a video demonstrating proper execution technique.
Classic bench press
There is no doubt that the bench press is one of the best exercises for the muscles of the chest, which is recommended by almost everyone fitness trainers. It works out all the muscle groups of the upper body parts. Bodybuilding and Weightlifting Impossible without bench press.
Here’s a video on how to do it right exercise.
Bench press with emphasis on chest
There are two types of grip – wide and narrow.
A narrow grip works better on the internal parts of the pectoral muscles and triceps, and wide – the muscles of the shoulders and the external parts of the chest.
I usually use both grips, but be careful with wide, since it gives a big load on the shoulders.
Here are some interesting facts about the bench press.
April 1, 1984 Ted Arcidi squeezed 302.5 kg without use carpal bandages.
Paul “Tiny” Meeker from Texas presses 500kg (in a bench shirt).
On May 19, 2013 Eric Spoto was the first to squeeze 325kg, and then 327kg, using only the athletic belt and wrist bandages.
Bench Press
In truth, this is one of my favorite exercises with a bar with which I was able to build muscle faster upper chest and improve their appearance.
As you will see from the video, you must set the bench under tilt. The larger the angle, the more difficult the exercise, and the higher load on the shoulders. You can also use both narrow and wide grip. However, be careful because you may not handle heavy weight and it will be difficult to control movement.
Bench press on an incline bench head down
This exercise is similar to the previous one, only the slope here directed the other way. Many people think that such a situation allows you to work with heavier weights. Honestly, I do this exercise is not with a barbell, but with dumbbells.
The bench press tilts upside down to work on the external muscle breasts. It is useful to add it to other exercises in your program. training chest muscles. You can also apply narrow or wide grip, but instead of the chest, lower the bar to the neck. However be careful in this phase and do not use too large weight.
Pullover
Pullover – an excellent exercise for working on the upper part body. However, it should be followed carefully, since incorrect movements will make triceps or muscles work more actively backs. At first, do not use heavy weight. Do some movements, try different hand positions, etc. If you Feel how your chest muscles work, so the exercise is done correctly. Many trainers advise making a pullover using dumbbells instead of barbells.
Here is a video on how to properly complete this exercise.
Conclusion
If you want to pump up the pectoralis major muscles, performing barbell exercises, work with heavy weights. It is very important for building muscle. The most effective exercise is here. – bench press, so be sure to include it in your training the program. In addition, for its implementation at home today you can find all the necessary equipment for quite reasonable price.
FAQ
The bench press is best done with dumbbells or with the barbell?
Both options are good. The bar allows you to lift heavier weight, so it’s better for building strength and muscle masses. Dumbbells require more control in movements since also make extra muscles work. I recommend combine both versions, but you yourself must determine the best for yourself.