The barbell is an essential piece of equipment for building strength and muscle mass, particularly in the chest area. The barbell chest exercises are a staple in any weightlifting routine and can help build an impressive physique.
Best Barbell Chest Exercises
However, with so many barbell chest exercises available, it can be challenging to determine which ones are the most effective for building chest mass and strength. In this article, we will discuss the best barbell chest exercises and how to perform them correctly to get the most out of your workouts.
Barbell Bench Press
The barbell bench press is the most popular barbell chest exercise, and for a good reason. This exercise targets the entire chest area and also works the triceps and shoulders. To perform this exercise correctly, lie on a flat bench with your feet firmly planted on the floor. Grab the barbell with an overhand grip and lower it down to your chest. Push the barbell back up to the starting position, making sure to keep your elbows tucked in. Do three to four sets of eight to ten reps.
Incline Barbell Bench Press
The incline barbell bench press is an excellent exercise for targeting the upper chest area. To perform this exercise, set the bench to a 45-degree angle and lie down with your feet planted on the floor. Grab the barbell with an overhand grip and lower it down to your chest. Push the barbell back up to the starting position, making sure to keep your elbows tucked in. Do three to four sets of eight to ten reps.
Decline Barbell Bench Press
The decline barbell bench press exercises is an excellent exercise for targeting the lower chest area. To perform this exercise, set the bench to a decline angle and lie down with your feet securely planted on the floor. Grab the barbell with an overhand grip and lower it down to your chest. Push the barbell back up to the starting position, making sure to keep your elbows tucked in. Do three to four sets of eight to ten reps.
Barbell Pullover
The barbell pullover is an excellent exercise for targeting the chest, back, and triceps. To perform this exercise, lie on a flat bench with your feet planted on the floor. Hold the barbell with an overhand grip and extend your arms above your chest. Lower the barbell behind your head while keeping your elbows locked. Bring the barbell back to the starting position, making sure to keep your elbows locked throughout the movement. Do three to four sets of eight to ten reps.
Close Grip Bench Press
The close grip bench press is an excellent exercise for targeting the triceps, but it also works the chest muscles. To perform this exercise, lie on a flat bench with your feet planted on the floor. Grab the barbell with an overhand grip, making sure your hands are close together. Lower the barbell down to your chest, keeping your elbows tucked in. Push the barbell back up to the starting position, making sure to keep your elbows tucked in. Do three to four sets of eight to ten reps.
Barbell Flyes
The barbell flyes are an excellent exercises for targeting the chest muscles. To perform this exercise, lie on a flat bench with your feet planted on the floor. Hold the barbell with an overhand grip and extend your arms above your chest. Lower the barbell down to your chest while keeping your elbows locked. Bring the barbell back to the starting position, making sure to keep your elbows locked throughout the movement. Do three to four sets of eight to ten reps.
Incline Barbell Flyes
The incline barbell flyes are an excellent exercise for targeting the upper chest area. To perform this exercise, set the bench to a 45-degree angle and lie down with your feet planted on the floor. Hold the barbell with an overhand grip and extend your arms above your chest. Lower the barbell down to your chest while keeping your elbows locked. Bring the barbell back to the starting position, making sure to keep your elbows locked throughout the movement. Do three to four sets of eight to ten reps.
Close Grip Barbell Push-Up
The close grip barbell push-up is an excellent exercises for targeting the chest and triceps. To perform this exercise, place the barbell on the floor and assume a push-up position with your hands on the barbell. Make sure your hands are close together, and your elbows are tucked in. Lower yourself down towards the barbell, keeping your body straight. Push yourself back up to the starting position, making sure to keep your elbows tucked in. Do three to four sets of eight to ten reps.
Barbell Floor Press
The barbell floor press is an excellent exercise for building chest strength and power. To perform this exercise, lie on the floor with your knees bent and your feet flat on the ground. Hold the barbell with an overhand grip and extend your arms above your chest. Lower the barbell down to your chest while keeping your elbows on the ground. Push the barbell back up to the starting position, making sure to keep your elbows on the ground throughout the movement. Do three to four sets of eight to ten reps.
Barbell Push-Up
The barbell push-up is an excellent exercise for targeting the chest and triceps. To perform this exercise, place the barbell on the floor and assume a push-up position with your hands on the barbell. Lower yourself down towards the barbell, keeping your body straight. Push yourself back up to the starting position, making sure to keep your body straight throughout the movement. Do three to four sets of eight to ten reps.
The barbell chest exercises mentioned above are some of the best exercises for building chest mass and strength. When performing these exercises, make sure to use proper form, start with a lighter weight, and gradually increase the weight as you become more comfortable with the exercise. Incorporating these exercises into your workout routine can help you achieve a well-defined chest and a more powerful upper body.
