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How to Do Barbell Workouts

May 17, 2021

Barbell workouts are known for engaging the entire body and build up strength in a more efficient and effective way compared to common strength training exercises. Using barbells for local toning and exercise can effectively increase the muscle, sculpt the body line, and strengthen the core strength. So, how to do barbell workouts like chest workouts? Reading this article carefully, you will get a lot. 

Barbell Bars

But, before we get do you know how many barbell types there are? To answer this question, we need to introduce the barbell bar and the weight plate respectively. There are two types barbell bars--straight bars which mainly differ from length, diameter, weight and the whorl bar is called standard bar; and curl bars that vary in shapes like EZ bar, triceps bar, Swiss bar, Trap bar. In general, the straight bar is classical, and curl bars are designed to relieve pressure on the wrists. Then the plates, they differ in shapes, material, and weight. Common weights are 1.25kg, 5kg, 10kg, 15kg, 20kg, and weightlifting beginners are suitable with 2.5kg or 5kg. We are familiar with colored rubber coating material, virgin rubber material, and PU material. Based on these information, l hope you can have an overall idea of barbells.

Now, let us back to our point: how to do barbell workouts.

Bench Press Workouts

Compared to barbell squat or deadlift, the barbell bench press is a kind of great-for-beginner barbell workouts, which primarily target the muscles of deltoids and triceps. If you want to have an amazing torso, the barbell bench press is perfect for you.

To start, lie on your back on a bench press rack;

Grip the bar at your chest with hands shoulder-width apart and locked arms;

Bend your knees at 90 degrees with your feet flat on the floor. Squeeze your glutes and press the bar up until fully extended arms. Bend your elbows and return to the starting position.

Barbell PlatesEZ Curved Barbell Bicep Curl Workouts

An EZ Curved Barbell generally comes in around 30lbs and is lighter and shorter than a straight barbell, which usually comes in 35lbs or more. Besides, with an EZ barbell, you have to keep your hands a little tilted inwards due to its handle positioning. 

To start, stand with your feet and hands shoulder-width apart;

Hold the bar at your chest on the outer bends, extend your arms and swing your forearms and bring the bar to your chest;

Keep your lower body and back stationary and tight without wobbling. Once the bar reaches your chest, hold for a few seconds to keep your biceps contracted; Then return to the starting position and repeat.

Barbell Dead Lift Workouts

Another classic barbell workouts is deadlifting, which not only targets the glutes and hamstrings, but also engages the quadriceps and latissimus dorsi. Hence, the deadlift is definitely an efficient full-body workout that you can not leave out.

To perform a barbell deadlift, stand tall with your feet hip-width apart;

Lower your hips and grip the bar, Keep the bar 1 inch over your mid feet with straight arms and back to get started;

Exhale and lift the bar up until standing straight while raising your hips and squeezing your chest;

Again, lower the bar and return to the starting position;

In conclusion, if you have decided to start strength training sessions, then barbell workouts would be recommended not only it is easy to get started with, but also it comes with a barbell that will provide you more controls when needed.