Build your chest with these effective exercises using a barbell. It wouldn’t be a good idea to start without warming up. If done wrong, you may cause an injury in muscles or joints. In many cases you might even need a coach or a trainee to guide you, so that you don’t injure yourself or lift the barbell while you lift up.
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Barbell Chest Lift
With the barbell, keep your hands spread so they are a littler wider than the shoulders. Make sure that your shoulders are on the bench and your chest is a little up and your abdominal muscles strained. Straighten your elbows by pushing the barbell straight up. Now bring the barbell down with your arms in a square position. It should be repeated for best results.
Inclined Lift
For this you need a bench that will incline to thirty degrees. There are similarities between this and the chest press. Make sure you lift your chest a little, and with your shoulders continually touching the bench, tighten your abdomen. Now take hold of the barbell and push up to straighten your elbows. When you bring the barbell down, make sure that your shoulders and elbow joints are parallel to each other. Doing repetitions will give you the best results.
Declined Chest Lift
There’s a foot pad below the declined bench that your feet should be placed in. With a barbell in your hands, there should be distance between them that’s a bit wider than shoulder width. Now extend your arms out from the chest with the barbell in hands. When you bring down the bar, make sure it is barely above your lower chest. The arms should be at a forty-five degree angle when coming down and the elbow, if situated right, will help accomplish that. The further you let your arms go out, the more stress there will be on your shoulder joints. Now bring the barbell back to where you began. You may need the help of a trainer on this one. Your muscles or joints could be damaged if you strain yourself too much.
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