How to train chest muscles with barbells

Nowadays, many men want to strengthen their bodies, so they attach great importance to physical exercise. In the past, men mainly exercised by running, but running is only the simplest aerobic exercise. Real body shaping still requires strength training. For example, to train the chest muscles, you need to use professional equipment. The easiest and most convenient equipment is a barbell. So how do you use a barbell to train the chest muscles? Today we found several methods, let’s take a look at them right away.

Pectoralis major: upper, middle and lower barbell bench press, dumbbell bench press and fly. Latissimus dorsi: forward bend barbell row, dumbbell row, fly. Traps: Standing barbell pull-up Deltoid muscle: 1. Standing straight arm raise in front;

2. Standing straight arm lateral raise;

3. Bent-over straight-arm raise; rowing barbell and dumbbell front and back neck press

Biceps: Barbell and dumbbell curls.

Triceps: dumbbell behind the neck press, dumbbell curl with forward bend, lying close-grip barbell press.

Arms: Barbell or dumbbell cleanups, cleandowns, or deadlifts.

Lumbar and back muscles: barbell pull-up, dumbbell pull-ups left and right, and anti-barbell waist twisting left and right.

Do push-ups (raise your feet so that your body is at 45 degrees, and do it slowly and in place) or face forward, support your hands behind your back on a chair or sofa, and do arm curls with your feet flat on the chair; do bench presses with dumbbells (make sure they are heavy, or use a barbell) to effectively train the pectoralis major. Doing sit-ups is a simple and effective way to train your abdominal muscles. You can also lie flat on the bed and touch your toes with both hands (lift your body). Be sure to do it slowly. If you do it too fast, there will be inertia, which will affect the effect. You must do it to the end and do it well.

Biceps Pull:

1. You can just use your upper arms to do dumbbell curls and extensions. Don't stretch them all the way down, keep the biceps under stress. Also, you can use Schwarzenegger's method, which has a nice name called 21-gun salute. When you are doing dumbbell upper arm curls and extensions, because the total from extension to bending is 180 degrees, you can do it in three steps. The first step is to do 7 reps at 90 degrees below, the second step is to do 7 reps at 90 degrees above, and the third step is to do 7 reps at 180 degrees. You can decide the number according to the weight of your dumbbells.

2. Do pull-ups on a single shoulder. Push yourself to the limit in each group. Remember not to do it every day, you can do it every other day. Every time you do anaerobic exercise, you are destroying your muscle tissue as much as possible, and then use sufficient time and nutrients to repair the damaged muscle tissue and allow it to grow. To put it bluntly, muscles grow when you are resting after anaerobic exercise. You also need to lose abdominal fat through aerobic exercise (such as jogging). If you only do sit-ups, the fat layer will not decrease, the muscle layer will thicken, and your waist will become thicker. Only by doing scientific fitness can you have perfect muscles.

How to train chest muscles with barbell? We now have a simple understanding. However, you must do thirty minutes of aerobic exercise before exercising, and choose the barbell according to your body's tolerance. When you first start using a barbell, you must do it according to your ability to avoid the harm of pulling your muscles.