chest exercise is important for overall health, but many people don’t know how to do the right exercises for their chest. In this article, we will show you how to do a barbell exercise for a chest that is perfect for beginners.
1- Bench Press
Bench pressing is a great exercise for your chest. It not only strengthens your chest muscles but also helps to increase the size of your chest.
To perform a bench press, you will need a bench, weights, and a spotter. To begin, place the weights on the bench so that they are evenly distributed. Place your feet shoulder-width apart and position yourself so that your palms are facing forward. Bend your knees and lower the weights towards the floor until your arms are fully extended. Press the weights back up to the starting position.
2- Bench Press – Close-Grip
If you’re looking to build muscle, you need to be doing chest exercises. Chest exercises are one of the most important parts of a successful barbell workout.
One of the best chest exercises is the bench press. The bench press is a great exercise for building strength and size in your chest. It also works your triceps and shoulders, which is why it’s a great exercise for athletes.
To do the bench press properly, you need to use a close-grip grip. This grip will help to prevent your shoulder from rotating forward. It also allows you to use more weight, which will result in better muscle growth.
If you’re looking to build muscle, make sure you’re doing chest exercises like the bench press. It’s one of the most important parts of a successful barbell workout.
3- Bench Press – Wide-Grip
Bench pressing is a great exercise for chest development. However, many people don’t realize that you can also perform bench presses with a wide grip. This variation of the bench press is especially effective for building chest muscle mass.
To perform a wide-grip bench press, place your hands at shoulder-width apart. This will give you the biggest range of motion and the greatest target area for muscle growth.
Bench pressing with a wide grip also allows you to use more weight, which will help to build muscle faster. If you’re new to this exercise, start with a weight that’s 75% of your regular bench press weight. As you become stronger, you can gradually increase the weight until you reach your regular bench press weight.
4- Bench Press – Incline
Looking for a chest exercise that will target your entire body? Check out the bench press! This exercise is a great way to build strength and muscle in your chest, shoulders, and arms.
To perform the bench press, lie flat on your back on a bench with your arms extended overhead. Place your heels on the bench behind you, and then carefully lift your torso and upper legs off the ground. Press down through your heels to lower yourself back down to the starting position. Keep your weight evenly distributed between both feet and hands, and use your shoulder muscles to raise your upper body up and away from the ground. Repeat the process for each repetition.
5- Bench Press – Incline; Wide-Grip
Bench Press:
This is a classic chest exercise that works the entire chest. To do it, lie on your back on a flat bench with a barbell placed across your chest. With your hands shoulder-width apart, lift the barbell up until your arms are fully extended, then lower it back to the starting position. Do three sets of 12 reps.
Incline Bench Press:
This exercise is similar to the bench press, but it’s performed on an incline bench. Lie on your back on an incline bench, with your feet flat on the ground and the barbell resting across your chest. Grasp the bar with your palms facing forward and hip-width apart. With your arms fully extended, lift the bar up until your arms are fully extended, and then lower it back to the starting position. Do three sets of 12 reps.
Wide-Grip Bench Press:
For this variation of the bench press, use a wider grip than you would for a regular bench press. Place one hand behind the neck of the barbell and another hand near the end of the barbell handle. Keep your shoulders down and back pressed against the bench throughout the exercise.
6- Bench Press – Decline
If you’re looking to build muscle and strength, a good chest exercise is the bench press. This is a compound exercise that works for multiple muscle groups in your chest.
To perform the bench press, you’ll need a bench, weight plates, and a bench press grip. To find your bench press grip, put the palms of your hands together so that your fingers are pointing towards your shoulders. Then, position your thumbs behind the middle of your index fingers.
Start by sitting on the bench with your feet flat on the floor. Position the weight plates so that they are resting on top of your thighs. Drive your heels into the ground and lift the weight off of the ground using the power from your legs and core muscles. Keep your back straight and chest up as you push the weight plates away from your body. Press them back towards your body using maximum force before lowering them back to the starting position.
The key to success with this exercise is to use heavy enough weights that challenge but don’t injure yourself. If you can’t do 12 reps with proper form, gradually increase the weight until you can.
7- Bench Press – Decline; Wide-Grip
If you’re looking to build a strong chest, then you’ll want to include a bench press in your routine. This exercise is one of the most effective ways to create muscle and strength in your chest.
To do the bench press, you’ll need a barbell and a bench. The barbell should be heavy enough so that you can lift it easily, but not too heavy that you can’t complete the exercise. Place the barbell on the bench so that it’s resting at your feet. Grab the barbell with your hands wider than shoulder-width apart, and position your body so that your spine is in line with the barbell. Slowly lower the barbell towards the ground until it’s fully extended. Reverse the motion and repeat.
Bench presses are an important part of any chest training program. With regular practice, you’ll be able to build muscle and strength in your chest area.
8- Bench Press – Decline; to Neck
If you’re looking to build strength and muscle in your chest, a good exercise to start with is the bench press. This simple yet effective exercise works your chest and triceps muscles simultaneously.
To perform the bench press, lie flat on your back on the bench with your feet flat on the floor. Bend your legs so that your thighs are parallel to the floor and hold onto the barbell with both hands. Push the barbell off of your chest and towards the ground, and lift it up again until it’s in front of your chest. Keep your shoulders stationary and lower the barbell back down to the starting position. Repeat this exercise for reps depending on how much weight you’re using.
Another great workout for your chest is the decline bench press. To do this exercise, lie flat on your back on a decline bench with your feet flat on the ground. Bend your legs so that your thighs are parallel to the floor and hold onto the barbell with both hands. Push the barbell off of your chest and towards the ground, and lift it up again until it’s in front of your chest. Keep your shoulders stationary and lower the barbell back down to the starting position. Repeat this exercise for reps depending
9- Barbell Pullover – Bent-Arm
One of the best exercises for the chest is the barbell pullover. This exercise uses a barbell to work the chest muscles. To do this exercise, you will need a barbell and a resistance band.
To perform the barbell pullover, lie down on your back with the barbell on your chest. Bend your arms so that the palms of your hands are facing away from your body. Now use the resistance band to pull the barbell down towards your chest. Keep your arms bent at all times, and lift your torso off the ground. When you reach the top of the motion, slowly return to the starting position.
10- Barbell Pullover – Straight-Arm
If you’re looking to build muscle and add definition to your chest, a barbell pullover is a great exercise to start with. This exercise can be performed with either a straight or bent arm and can be done with either a dumbbell or a barbell.
To perform the barbell pullover, first, position yourself on the bench with your back straight and feet flat on the ground. Holding the barbell in your hand, slowly lift it towards your shoulder until you feel resistance. Reverse the motion and return the weight to the starting position. Repeat the process once more for each repetition.
11- Barbell Pullover – Straight-Arm; Across Bench; Close-Grip
Looking to build muscle and tone your chest? Check out our barbell exercises for the chest!
Barbell pullover: This is a great exercise to start with if you want to build muscle and tone your chest. To do this exercise, stand with your feet hip-width apart and hold a weight in both hands with arms straight at the sides. Slowly lift the weight over your head and let it fall down towards your chest. Keep your elbows close to your body throughout the movement.
Straight-arm; across bench: To do this exercise, stand with feet hip-width apart and hold a weight in both hands with arms at shoulder-width apart. slowly lift the weight across your body and let it fall down towards your bench. Keep your back straight throughout the movement.
Close-grip: To do this exercise, place a weight in one hand and rest the other hand on your hip. Hold the weight close to your chest, using an Arnold Schwarzenegger-style grip (palms facing each other).
12- The Typical Chest Day Workout
The chest day workout is a great way to tone and strengthen your chest muscles. The following barbell exercise will help you achieve this goal.
- Bench Press
3-4 sets of 10-12 reps - Incline Bench Press
3-4 sets of 10-12 reps - Decline Bench
3-4 sets of 10-12 reps - Flat Dumbbell Bench Press
3-4 sets of 10-12 reps - Incline Dumbbell Bench Press
3-4 sets of 10-12 reps - Decline Dumbbell Bench Press
3-4 sets of 10-12 reps - Flat, Incline, and/or Decline Machine Press
3-4 sets of 10-12 reps - Push-Ups
3-4 sets of 10-12 reps - Dumbbell Fly
3-4 sets of 10-12 reps - Pec Deck
3-4 sets of 10-12 reps - Cable Crossover
3-4 sets of 10-12 reps
