Strengthening The Chest With A Barbell

Using a barbell, you can build your chest. But before you start doing all these heavy workouts, do some warm up exercises. If done wrong, you may cause an injury in muscles or joints. For lifting the barbell, it might be a good idea to have a coach or trainer there to make sure you don’t injure yourself.

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Chest Press using a Barbell

With a barbell in your hands, there should be distance between the hands a bit wider then shoulder width. Your stomach muscles should be strained, while at the same time, bow your back, lift your chest a little, and keep your shoulders on the bench. Make sure that your elbows are straight by lifting up the barbell. Now let down the barbell, making sure that the elbow joints don’t go any further down past the shoulders. Keep repeating the activity for better results.   

Inclined Lift

Lie back on a bench, inclined at a 30 degree angle. You’ll find this to be about the same as the chest press. Your shoulders should be down on the bench and chest up with tight abdominal muscles. Lift the barbell up and check to make sure your elbow are straight. Now let down the barbell, making sure that the elbow doesn’t go any further then shoulders. Doing repetitions will give you the best results.

Declined Lift

With your feet in the footpad, lie back on the declined bench. Once you have a barbell, your hands should be situated a little to the outside of the shoulders. Lift the barbell with the arms to an arms length from the chest. The bar should then be brought back down, to be situated scarcely  above the lower chest. Also, try to keep your arms at a forty-five degree angle with your chest while coming down. Too much strain on the shoulder joints can be caused from your arms being too far out. Now bring the barbell back to where you began. This time you might need the help of your trainee. Your muscles or joints could be damaged if you strain yourself too much.