imgboxbg

NEWS CENTER

Position:
Home
>
>
>
Work Your Chest, Back, and Shoulders With This Upper-Body Barbell Workout

Work Your Chest, Back, and Shoulders With This Upper-Body Barbell Workout

  • Categories:Industry news
  • Author:Amy Marturana Winderl, C.P.T.
  • Origin:https://www.self.com/gallery/upper-body-barbell-workout
  • Time of issue:2020-10-10
  • Views:478
  • (Summary description)Work Your Chest, Back, and Shoulders With This Upper-Body Barbell Workout

    Work Your Chest, Back, and Shoulders With This Upper-Body Barbell Workout

    (Summary description)Work Your Chest, Back, and Shoulders With This Upper-Body Barbell Workout

  • Categories:Industry news
  • Author:Amy Marturana Winderl, C.P.T.
  • Origin:https://www.self.com/gallery/upper-body-barbell-workout
  • Time of issue:2020-10-10
  • Views:478
  • Information

    Work Your Chest, Back, and Shoulders With This Upper-Body Barbell Workout

    Whether you want to start lifting heavier weights or are just looking for a change of pace from your typical go-to equipment, it might be time to give barbells a try. And this upper-body barbell workout is a good place to start.
    All of the exercises in this upper-body workout are basic moves that are commonly done with different types of equipment—like barbells or kettlebells—but the barbell is a great tool to use if your goal is to get stronger, says Morit Summers, certified personal trainer and owner of Form Fitness Brooklyn. That's because it's super easy to add weight to the bar, so you can keep challenging yourself to increase your loads.
    It’s important to note, though, that you should be comfortable doing the moves below with lighter free weights before progressing to barbells. You want to make sure you’ve got the movement patterns down before loading on heavier weight—safety first, always.
    Also, it’s important to choose an appropriate weight for your current strength. “Start light and work your way up in weight,” says Summers. Also, be mindful of your posture. “For the bent-over movements, keep a tight core and try to prevent your lower back from rounding.”
    Summers suggests starting with just the bar—no plates—and seeing how that feels for a few reps. If it feels too easy, add some weight. (A standard barbell weighs 45 pounds, so it may be plenty challenging for you without adding any plates.) Keep doing this until you hit a weight that you can do 8-12 reps with. You want to feel challenged and like your muscles are tired after, but not so strained that you can’t maintain proper form through the very last rep.
    By splitting up your workouts into upper-body and lower-body sessions, you can focus on getting as much out of each part of the body as possible, says Summers. So don’t be afraid to go heavy and challenge yourself, as long as you plan on resting your upper body the next day.
    If you’re looking to build strength in your upper body—including your chest, back, and shoulders—try the upper-body barbell workout below.
    Model Mia Lazarewicz, C.S.C.S., is a certified personal trainer, adult competitive gymnast, and American Ninja Warrior competitor.
    The Workout
    Exercises
    Barbell Bent-Over Row
    Barbell Push-Press
    Barbell Floor Press
    Barbell Upright Row
    Instructions
    Do 8-12 reps of each exercise. Your rest time is the time it takes to transition to the next exercise.
    Rest 1-3 minutes between sets.
    Do 3-4 sets.
    Here's how to do each move

    1
    Barbell Bent-Over Row

    Grab a barbell with your hands a bit wider than shoulder-width apart.
    From there, bend your knees slightly, push your hips back, and lean your torso forward as far as your mobility allows, but not further than almost parallel to the floor.
    Keep the barbell close to your body and pull it straight up toward your chest, bending your elbows as you do, so that they go just past your torso. Squeeze your shoulder blades at the top of the movement.
    Slowly straighten your arms to lower the bar, keeping it off the floor. This is 1 rep.
    Do 8-12 reps.


    2
    Barbell Chest Press

    Lie faceup with your knees bent and feet flat on the floor. Position the bar next to you and slowly slide the bar over your chest. Hold the bar over your chest with both hands, palms facing your legs and elbows on the floor bent at 90 degrees so that the bar is in the air.
    Press the bar toward the ceiling, straightening your elbows completely.
    Slowly bend your elbows and lower the bar back down to the floor for 1 rep.
    Do 8-12 reps.


    3
    Barbell Push-Press

    Stand with your feet about shoulder-width apart. Squat down to pick the barbell up off the ground, and rest it on your shoulders, palms facing out. Your elbows should be bent and pointed down toward the floor.
    Bend your knees slightly, and then in one explosive movement, push the barbell overhead and straighten both of your legs simultaneously.
    Slowly lower the bar back to shoulder height while bending both knees to complete one rep.
    Do 8-12 reps.


    4
    Barbell Upright Row

    Stand with your feet about shoulder-width apart. Squat down to pick the barbell up off the ground, and hold it in front of your body, arms extended, palms facing in toward your body.
    Pull the barbell up toward your chest until your elbows are bent and pointing out to each side. Engage your shoulder blades as you pull, and think about keeping your neck and shoulders relaxed—don't hunch them up toward your ears.
    Slowly lower the bar back down. This is 1 rep.
    Do 8-12 reps.

    Keyword:

    Scan the QR code to read on your phone

    Copyright:Nantong Lixing Machinery Manufacturing Co., Ltd. 
    苏ICP备16063407号   Power by:300.cn