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The bench press is a staple exercise in any strength training routine, and for good reason. Not only does it target the chest, triceps, and shoulders, but it also requires a strong core and stable base to execute properly. To perform the bench press, lie on a flat bench with your feet flat on the ground and grip the barbell slightly wider than shoulder-width apart. Lower the barbell to your chest, keeping your elbows close to your body, then press it back up to the starting position. This exercise can be easily modified by adjusting the width of your grip, the angle of the bench, or the type of barbell you use (such as a narrow grip bar or a football bar).
Shop The Collection: BarbellsThe deadlift is another full-body exercise that targets the posterior chain (the muscles on the back side of the body) and is great for increasing overall strength and power. To perform a deadlift, stand with your feet hip-width apart and grip the barbell with an overhand grip. Hinge at the hips and push your butt back as you lower your body to grasp the barbell. Keep your chest up and core engaged as you lift the barbell, driving through your heels and squeezing your glutes at the top. This exercise can also be modified by using a sumo stance (wider stance with toes pointed out) or by using a trap bar instead of a straight barbell.
The squat is a fundamental movement that works the entire lower body and core, and it's essential for increasing overall strength and power. To perform a squat, stand with your feet shoulder-width apart and grip the barbell across your upper back. Push your hips back and bend your knees as you lower your body down, keeping your chest up and core tight. Drive through your heels and squeeze your glutes as you come back up to the starting position. This exercise can be modified by using a narrow or wide stance, changing the depth of the squat, or using different barbells such as a safety squat bar or a cambered bar.
The overhead press is a great exercise for targeting the shoulders, triceps, and upper back, as well as improving core stability. To perform an overhead press, stand with your feet shoulder-width apart and grip the barbell with an overhand grip, just outside shoulder-width. Press the barbell up, fully extending your arms and pushing your head through the window created by your arms. Lower the barbell back down to the starting position, keeping your core tight and your glutes engaged. This exercise can be modified by using a narrow grip, a wide grip, or a neutral grip, as well as by using different barbells such as a hex bar or a Swiss bar.
The bent-over row is a great exercise for targeting the upper back, lats, and biceps, as well as strengthening the core and stabilizing muscles. To perform a bent-over row, stand with your feet shoulder-width apart and grip the barbell with an overhand grip, just outside shoulder-width. Hinge at the hips and lower your body down, keeping your back flat and your core tight. Pull the barbell up to your lower chest, keeping your elbows close to your body. Lower the barbell back down to the starting position and repeat. This exercise can be modified by using a narrow grip, a wide grip, or a neutral grip, as well as by using different barbells such as a cambered bar or a hex bar.
Incorporating barbell exercises into your strength training routine can help increase overall strength and power, as well as improve muscle imbalances and stabilize the core. Be sure to use proper form and start with a weight that challenges you, but allows you to complete the desired number of reps with good form. As you become stronger, gradually increase the weight to continue making progress. Remember to always warm up before lifting heavy weights and to listen to your body's limitations. Happy lifting!
