{"id":5673,"date":"2021-11-08T20:30:00","date_gmt":"2021-11-09T01:30:00","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=5673"},"modified":"2023-07-11T15:09:06","modified_gmt":"2023-07-11T19:09:06","slug":"barbell-workouts-for-mass-gain","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/barbell-workouts-for-mass-gain","title":{"rendered":"20 Best Barbell Exercises for Strength and Mass"},"content":{"rendered":"\n

Many fitness enthusiasts strive to build strength and muscle. But to achieve that goal, they’ll have to do more barbell exercises than dumbbells and machines. Barbells allow lifting maximum loads and ultimately help increase strength and mass.<\/p>\n\n\n\n

You see maximum compound movements are performed with barbells as they recruit multiple muscles simultaneously. That’s one of the reasons why barbells are considered helpful for maximizing lifting ability.<\/p>\n\n\n\n

Dumbbells and machines are great when it comes to safety and targeting specific muscles; however, if your goal is to level up strength and promote hypertrophy, you must perform barbell workouts slightly more.<\/p>\n\n\n\n

In this article, I’ve shared an ultimate list of barbell exercises that can help you build a strong and beefy physique over time.<\/p>\n\n\n\n

20 Best Barbell Exercises to Build Muscle and Strength<\/strong><\/h2>\n\n\n\n

Here’s a list of all the exercises:<\/p>\n\n\n\n

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  1. Bench Press<\/li>\n\n\n\n
  2. Overhead Press<\/li>\n\n\n\n
  3. Close Grip Bench Press<\/li>\n\n\n\n
  4. Barbell Front Raises<\/li>\n\n\n\n
  5. Skull Crushers<\/li>\n\n\n\n
  6. Conventional Deadlift<\/li>\n\n\n\n
  7. Bent Over Row<\/li>\n\n\n\n
  8. T-Bar Row<\/li>\n\n\n\n
  9. Upright Row<\/li>\n\n\n\n
  10. Biceps Curl<\/li>\n\n\n\n
  11. Barbell Squat<\/li>\n\n\n\n
  12. Sumo Deadlift<\/li>\n\n\n\n
  13. Hip Thrust<\/li>\n\n\n\n
  14. Romanian Deadlift<\/li>\n\n\n\n
  15. Front Lunge<\/li>\n\n\n\n
  16. Pendlay Row<\/li>\n\n\n\n
  17. Barbell Jammer<\/li>\n\n\n\n
  18. Landmine Press<\/li>\n\n\n\n
  19. Barbell Rollout<\/li>\n\n\n\n
  20. Meadows Row<\/li>\n<\/ol>\n\n\n\n

    From the back and chest to the legs and core, this article includes barbell exercises for every muscle group<\/a>.<\/p>\n\n\n\n

    Whether you are a beginner or intermediate, you can integrate some of these exercises into your bodybuilding workout program<\/a>.<\/p>\n\n\n\n

    1. Barbell Bench Press<\/h3>\n\n\n
    \n
    \"\"
    Barbell Bench Press<\/figcaption><\/figure>\n<\/div>\n\n\n
    Force Type<\/th>Mechanics<\/th>Level<\/th>Muscles Worked<\/th><\/tr><\/thead>
    Push<\/td>Compound<\/td>Intermediate<\/td>Chest, Anterior Delt, & Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    The barbell bench press is a compound exercise that primarily targets the pectoral muscles<\/strong><\/a>, builds a firm torso, and improves body composition.<\/p>\n\n\n\n

    A study has shown that the barbell bench press stimulates higher chest muscle activation than the dumbbell fly and suggests including it in the strength training program<\/a> for muscle growth.1<\/a><\/sup> A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males<\/a> – Journal of Sports Science and Medicine <\/span><\/p>\n\n\n\n

    How to:<\/strong><\/p>\n\n\n\n

      \n
    1. Lie on a flat bench with your feet flat on the ground and your chest under the bar.<\/li>\n\n\n\n
    2. Grab the bar firmly with your hands two times wider than hip-width apart.<\/li>\n\n\n\n
    3. Keep your arms straight above your chest. That\u2019s the starting position.<\/li>\n\n\n\n
    4. Brace your core, inhale, and lower the bar toward your chest. Then, press the bar upward in a controlled manner until your arms are fully straight. This is your one repetition.<\/li>\n\n\n\n
    5. Do four sets of 12, 10, 8, and 6 reps with heavier weights.<\/li>\n<\/ol>\n\n\n\n
      \n\n\n\n

      2. Barbell Overhead Press<\/h3>\n\n\n
      \n
      \"Barbell<\/figure>\n<\/div>\n\n\n
      Force Type<\/th>Mechanics<\/th>Level<\/th>Muscles Worked<\/th><\/tr><\/thead>
      Push<\/td>Compound<\/td>Intermediate<\/td>Shoulder and Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      The standing overhead press largely targets the deltoids<\/strong><\/a>. It also stimulates multiple muscles simultaneously, including the triceps and core.<\/p>\n\n\n\n

      How to:<\/strong><\/p>\n\n\n\n

        \n
      1. Put an appropriate weight into the bar and grab it firmly with your hands shoulder-width apart.<\/li>\n\n\n\n
      2.  Hold the bar in front of your shoulder and stand upright in the hip-width stance.<\/li>\n\n\n\n
      3. Brace your abdominal muscles, inhale, and press the bar overhead until your arms are fully straight. That\u2019s one rep!<\/li>\n\n\n\n
      4. Suggested sets \u2013 four and repetitions \u2013 10, 8, 6, and 4.<\/li>\n<\/ol>\n\n\n\n
        \n\n\n\n

        3. Barbell Front Raises<\/h3>\n\n\n\n
        \n