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barbell exercise

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How to Properly Perform Basic Exercises With a Barbell

There are not many basic exercises in the gym. However, without them in bodybuilding and working on your body, nowhere. Therefore, it is worth paying enough attention to the accuracy of their implementation.
Bench Press
At the time of the bench press, the pectoral muscles, triceps, muscles of the anterior delta, and the latissimus dorsi are involved.

bench press

Execution technique

  • We lay down on a bench under the barbell.
  • The eyes are approximately under the barbell.
  • Grab the barbell with a wide grip.
  • We remove it from the rack and lower it to chest level.
  • Push the bar up.
  • Then lower again until it touches the chest.
  • At the end of the exercise, return the barbell to the rack.


Features of the exercise

  • We do not move the projectile from point “A” to point “B”, but bring the elbows to the center of the chest.
  • The arms are strictly perpendicular to the chest.
  • We take the neck symmetrically, focusing on the notches on it.
  • The neck is above the eyes.
  • The elbows are straightened twice per exercise – the first and last time during the approach.
  • In no case do we stand on the “bridge” – we do not bend our back, lying on a bench, resting on our shoulders and pelvis. This spoils the technique of performing the exercise and leads to injuries.
  • We lower the bar strictly to the middle of the chest. We do not try to move it to the upper or lower part of the chest. This is ineffective and dangerous.
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Squats

squat

At the moment of squatting, all bundles of the quadriceps femoris muscle are involved.

Execution technique

  • We stand straight, feet shoulder-width apart.
  • We put the neck on the shoulders, hold it with our hands.
  • From this position, lower the pelvis down, bending the knees.
  • We lower the pelvis below the level of the knees.
  • Then we get back up.

Features of the exercise

  • If the knees are healthy, you should sit in a deep squat. However, in case of discomfort, the amplitude must be reduced and, possibly, bandages should be used to fix it.
  • We put our hands on the neck symmetrically. We put the bar itself on the shoulders so that the neck is exactly in the middle between the arms.
  • We remove the barbell from the rack only when the legs are under it and stand firmly shoulder-width apart.
  • Eyes while squatting look ahead.
  • At the last moment before lifting the body up, we pause and hold our breath – this will make it possible to start more actively on the rise.
  • The knee does not straighten to the end during the exercise.
  • We do not return the projectile to the rack alternately from one side and the other. When working with large weights, this can lead to pinching, sprains and other injuries.
  • We do not take out the knee beyond the plane of the toe. Exception: if you have long legs.

Deadlift

deadlift 1 1


At the moment of traction, all extensors and the entire periphery of the back are involved.

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Execution technique

  • We stand facing the bar, feet shoulder-width apart.
  • We bend our knees and grab the bar with our hands. At the same time, we take the pelvis back, and we move the shoulders forward.
  • It is very important to keep your back straight and not bend.
  • We unbend our knees and straighten up to our full height already with a barbell in our hands. The bar slides along the surface of the tibia.
  • Then put the bar back in place.

Features of the exercise

  • Exercise should be put at the end of the workout, as it is very exhausting and can ruin the rest of the session.
  • The upward movement starts from the head. We keep our heads straight. We do not lower it down, as this leads to a bend in the back.
  • There should be no “backlash” between movements. We start moving from the legs, then the back immediately turns on. The traction should be closed at the same time by straightening the legs and extending the spine. It would be a gross mistake to first straighten your legs, and then finish with your back.
  • We tear off the bar from the floor with our entire back, and not just with our arms and shoulders.


With the correct implementation of these exercises, your workout will become many times more effective and safer. After all, if you follow all the advice of an expert, you will acquire not only a beautiful body, but also good health.

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