Exercises with a barbell plate: training in the gym

Many athletes do exercises with a barbell. It is thanks to her that they can boast of a pumped up body and sculpted muscles. But the barbell can be useful in parts. For example, with a pancake you can perform a whole set of exercises, which:

• develops muscles in the arms;
• helps strengthen your hand grip;
• replaces training with dumbbells, if they are not available.

In this article we will find out what exercises you can perform with a barbell weight plate.

Using a barbell disc, you can do a full workout and work out different muscle groups. They differ in weight, so first choose a feasible option for yourself. The lightest pancake weighs about 250 grams, and the heaviest - 25 kg. You can start small and gradually increase the load.

You can perform your usual set of exercises with pancakes. Additional weights will add dynamics, which means the workout will be more effective.

Standing barbell press

Let's take a closer look at how to pump up your shoulders using a standing barbell press.

Muscles involved

The main and largest muscle of the shoulder is the “delta”, consisting of three bundles: posterior, anterior and middle. They are responsible for rotating the arm at the shoulder joint, lifting it and moving the elbow to the side and back. Performing a military press allows you to fully utilize, first of all, the front and middle deltas, in addition to perfectly working the rotator cuff - a small but extremely important muscle group responsible for stabilizing the joint.

To a lesser extent, the work is done by the triceps and upper pectoral muscles.

To whom, why and when?

Despite the fact that the standing barbell press is a basic exercise (that is, simply irreplaceable for beginners), it should not be performed by inexperienced athletes with weak shoulder muscles. The reason is that the bench press is not just an upward movement of the barbell, it is also constant control over its correct position above the head, carried out not only by the deltas, but also by the rotator cuff, which is very weak in beginners. That is why it is quite easy to get injured even with a small weight in this exercise, and to begin with, it is best to limit yourself to performing the same movement in the simulator or performing an upward press while sitting.

First of all, the military press is suitable for athletes who already have muscle mass and stronger ligaments and who want to improve the effectiveness of their training.

Since the exercise is basic, it should always be placed at the beginning of the training complex.

Standing barbell press technique

1. Stand up straight, place your feet approximately shoulder-width apart (a little wider if possible). Take a barbell in your hands (overhand grip, the distance between your palms is approximately the same as a bench press) and lift it to the top of the pectoral muscles. In this case, the elbows should be pointing down and the head should be looking straight.

1. Inhale and hold your breath (thereby increasing abdominal pressure and creating additional support for the vertebrae), and press the barbell upward, raising and straightening your arms completely above your head. Pause briefly and exhale.

1. As you inhale, return the bar to its starting position. Repeat as many times as required.

Nuances and important tips

1. When taking the starting position, make sure that your feet are firmly and steadily on the floor - there should be no unnecessary objects nearby that could interfere, there should be no other athletes, your feet should be placed on a flat and hard surface. In this case, you should use only closed shoes that fit securely on your feet: often athletes who work out in the gym in flip-flops have been injured precisely because of this.
2. Perform the movement smoothly, but quickly - in this case, the chance that the bar will deviate from the desired trajectory and go to the side is reduced.
3. Do not relax your back and abdominal muscles - when performing a military press, a serious load is placed on the spinal column.
4. While performing, always look straight, without changing the tilt of your head or the direction of your gaze - this can easily lead to loss of concentration, which is very dangerous.
5. You can perform a barbell chest press while standing, or you can do it from behind your head. This option is more complex, but allows you to better load the rear deltas.
6. Perform the movement while holding your breath - this reduces the risk of spinal injury.

Examples of exercises

Before starting your workout, don't forget to warm up. Preparing your muscles will protect you from accidental injuries. Do not take on too much weight at once to avoid tearing the ligaments. Avoid practicing with pancakes if you have:

• recently had surgery;
• high blood pressure;
• there were hand injuries.

When you compete in the ring, you must be tough enough to take your opponent's punches and strong enough to deal them yourself. But that's not all: it's important to be not just strong, but also fast. First, you carry out a series of blows, a second later you make a grab, and after another two, you fight off the attack yourself. Unfortunately, in the gym it is quite difficult to imitate wrestling in the ring. Therefore, experienced fighters pass by the newfangled equipment and take a simple 25-kilogram barbell plate.

Using a 25-pound weight plate, professional fighter Aljamain "The Funk Master" Sterling delivers a full-body, 20-minute workout. Seems too heavy?

Pancake workout program

You need to work at a fast pace, starting with overhead presses, then move to lunges, keeping the weight at the chest, then perform squats, curls, extensions and deadlifts. Sterling makes this workout like a fight: he does an exercise for 30-40 seconds, rests for 5 seconds and moves on to the next one. It's really like wrestling: an explosive attack, then a short pause as you walk around in a circle to catch your breath.

In addition to performing basic exercises with a plate (instead of a barbell or dumbbells), Sterling also added unusual exercises like “Bus Driver” and “Around the World.”

Bus driver

You need to stand straight, feet shoulder-width apart. Grab the pancake by the edges and extend your arms in front of you at chest level. Now turn the pancake left and right, as if you were turning the steering wheel of a bus. This brutal exercise will burn out your shoulder stabilizers in 30 seconds, and you'll never take power steering for granted again.

Around the world

You need to take a pancake and start rotating it above your head. This exercise works the shoulders and back; At the same time, you tighten your abdominal muscles, which are important to be strong in wrestling. For those whose life is not spent in the ring, we recommend starting with lighter plates (10 to 20 kg) and performing the exercises without interruption for as long as you can, gradually progressing in the weight of the weights and training time. This is an excellent option for those who get bored among exercise machines: 20 minutes of various intense movements - and the muscles of the whole body are exhausted.

What you need

Among the numerous CrossFit complexes used not only by professional CrossFitters, but also by novice athletes, lunges with a weight plate overhead are especially popular. This exercise does not require special training, and can be performed even at home; the only requirement is the presence of a barbell plate.

Set of exercises

A mandatory procedure prior to performing any exercise with a barbell is choosing a weight. It is usually selected through experimental testing. For men it can be within 40 kilograms, for girls or beginner athletes - approximately according to their feelings, but not more than 20 kg.

Now let’s look at several characteristics of basic exercises that can be included in an athlete’s training program, depending on the direction of their training.

Deadlift

This exercise is basic and suitable for both professionals and beginner athletes. It is recommended for those who want to build muscle mass by working on:

• Backs;
• Buttocks;
• Biceps;
• Triceps;
• Hips.

Deadlifts can be performed by men or girls in the following variations:

• Classic;
• Romanian;
• Sumo;
• Shrep rods.

All of these types of deadlifts are aimed at working specific muscle groups and can be performed with different grips and types of lowering.

Squats

During these exercises, all muscle groups are effectively worked, but especially the legs. At the same time, they pump well here:

• Anterior and posterior thigh area;
• Back;
• Stomach;
• Buttocks;
• Small muscles are stabilizers.

Classic barbell squats with light weights are recommended for beginner athletes or girls in weight loss programs. And for experienced athletes it is useful in more complex variations:

1. With narrow or wide stance.
2. Classic squat with a load on the back.
3. Frontal: in front of the chest or on the shoulders.

French press

This exercise is more popular with men, as it develops their triceps brachii muscles, which play an important role in the formation of the horseshoe shape of the triceps and are very useful for a mass training program.

Of the variable executions, the French press can be performed:

• In the classic standing style with a curved bar;
• On an inclined or horizontal bench;
• With different hand placements to work out certain muscle structures.

To our readers who decide to learn more about training at home with a barbell, I can suggest subscribing to newsletters from our team of authors with new articles published on our website directly to your email address.

This will allow each of you to have a unique opportunity to understand this topic more specifically, actively participate in discussions or leave comments for friends.

Good luck to everyone and goodbye!

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Forward bends with a barbell

The second name of the exercise is good morning, an alternative to hyperextension and is aimed at training the lumbar muscles and hamstrings. The main thing is to choose an adequate weight so as not to fall head over heels. When performing, do not lift your head up too much, so as not to cause pinching of the muscles or nerves in the neck.

Detailed technique and a visual video of the exercise are here.

Remember these 10 exercises that should be included in your training complex for quality development of the whole body!

Home training rules

Before starting to seriously engage in strength training at home, whether for beginners or experienced athletes, ideally you need to have the following equipment:

• Leg press machine;
• Ab bench;
• Machine for traction in vertical and horizontal planes;
• A small barbell with a comfortable bar and weighted weight plates.

In addition, every man or girl needs to know about the basics of anatomy, the correct technique for performing each exercise, adhering to a number of mandatory basic recommendations.

Exercises with weights, like any workout, require a thorough warm-up in order to set the body up for work and to protect yourself from injuries or stretch marks during training.

• Walking;
• Run;
• Tilts;
• Pull-ups;
• Swing your arms or legs;
• Exercises for all muscle groups without equipment.

1. You shouldn't overload yourself. Beginners, especially girls, should take their first steps with light weights, gradually increasing the load.
2. For beginners, you should determine the optimal load, and it is better to conduct classes with the help of a partner for backup.
3. The optimal weight parameter for everyone is determined based on performing 12 repetitions with it in one approach.
4. Basic movements should be performed not by inertia, but by muscle effort.
5. Be sure to control the lifting and lowering phases, maintaining a large range of motion.
6. No more than one and a half hours should be allocated for classes.
7. The optimal number of workouts per week may be three to give the muscles time to recover.
8. No more than two muscle groups should be worked in one session.
9. After training, it will be very good to stretch your muscles, since strength exercises shorten the muscles.
10. Healthy eating, proper rest, self-discipline, proper breathing and posture during exercise are the key to future success.

This is where I want to give advice for beginner athletes.

You work in an office, and your friend suggested that you and him work out with a barbell at home! Why not?

The offer is quite tempting. Moreover, in his private house a whole room is equipped for this. Moreover, his experience and support will always be a plus for you. Of course, don't miss this opportunity.

I just want to give you a little advice! Buy yourself special straps and a weightlifting belt for training. They will help you very well during the exercises.

The straps will be needed to strengthen your grip, and the belt will protect your spine from unwanted injuries.

General recommendations

Before you proceed, you need to familiarize yourself with the general recommendations, following which will protect you from injury and make your training more effective:

1. Don't neglect warming up. It is very important, since its implementation will prepare your joints, ligaments and muscles for the main load.
2. Choose the correct weight. Heavy weight is not the key to success, because the most important thing in exercises is the correct technique, which is carried out by muscle effort. If the load is chosen incorrectly, you may only end up with a sprain or injury.
3. Use athletic equipment such as a weightlifting belt and shoulder straps. They will protect your back and strengthen your grip on the barbell.
4. Finish your workout with stretching. During exercise with a barbell, the muscles shorten, and stretching exercises will eliminate this effect, making your figure look more toned.
5. To really benefit from your workouts, you need to stick to proper nutrition. Reduce the amount of carbohydrates and consume them before noon, avoid fatty and fried foods, and salty foods. Enrich your diet with vegetables, introduce fish and lean meat. Also follow the drinking regime. Drink about 1.5 -2 liters of water.
6. Start with simpler exercises, do them slowly, mastering the technique. When your body is ready for heavy loads, incorporate more challenging activities into your workout.

Common mistakes

Among the mistakes that athletes most often make when performing this exercise, there are several typical ones. They are most often found in novice athletes, instinctively, one might say, on a subconscious level, trying to make the exercise easier. These errors look like this:

1. Not fully straightening the arms at the elbow joint is the most common mistake made by novice athletes. If your arms with a weight plate above your head are not fully straightened, then the triceps begins to be loaded, which is undesirable in this exercise.
2. Bend your arms forward with a weight plate – this mistake leads to incorrect distribution of the load, as the deltoid muscles, which should act as stabilizers in this movement, are overstrained.
3. An incorrect angle in the knee joint is the most traumatic mistake. The load from the gluteal muscles moves to the quadriceps and overloads its tendon, which can lead to a sprain. Therefore, it is imperative to monitor the 90-degree angle between the femur and tibia.
4. Shifting the load to the back leg is a mistake that overloads the quadriceps, which can also lead to injury. Therefore, you need to transfer the main load to the gluteal muscle and quadriceps of the front leg.
5. Incorrect posture (excessive arching or rounding of the back). Such a mistake can lead to spinal injury.
6. Lunges with a weight plate overhead are a complex and multi-joint exercise, so in order to avoid mistakes and injuries, it is better to entrust the setting of its technique to a qualified specialist. And don’t forget to do a warm-up to warm up your joints, ligaments and tendons before training.

The Svend press is a rather exotic exercise, largely due to the fact that it was invented a long time ago and is considered “outdated”. A forgotten exercise for working the chest using two plates, which not all modern athletes know about. But this does not stop us from trying to diversify our training with its help. Therefore, let's talk about it in more detail.

Standing barbell press - execution technique

Before you decide to start bench pressing, you need to figure out how to do it correctly, so as not only to get a high-quality result, but also to avoid injury. If possible, it is better to hang the bar in such a position that you do not have to bend your back to lift it up. Hand placement should be approximately shoulder width apart.

You need to remove the barbell from the racks, smoothly without jerking, step back 2 steps and lift the barbell up. Some people try to do this exercise by starting to lift the barbell from the floor. The downside of this option is that you will spend a lot of effort raising the barbell to its original position. You will additionally load other muscles and waste yours, after which you will not be able to work your deltoids properly.

When lifting the barbell up, try not to spread your elbows too far to the sides, so as not to remove the load from the deltoids.

Try to ensure that the first approach is always a warm-up. It should include from fifteen to twenty repetitions. It is worth noting that, nevertheless, the load goes to a greater extent on the middle and anterior deltas. If an athlete needs to work the back, they still need to perform a standing barbell press, but now the bar should be lowered behind the head, and not on the chest. The exercise is not difficult, but very traumatic.

If you have to jerk the barbell off the floor, then use a belt to secure your lower back to avoid problems in the future.

It is important to take into account that there is no point in working with heavy weights while neglecting the execution technique. Better take a few kilograms less weight, but do it right

In this way, you will not only be able to maintain your own health, but also achieve better results.

When you start performing standing barbell presses on a regular basis, you can rest assured that within the next few months, your shoulders will become more massive and stronger. To make better progress, gradually increase the working weight. If you feel that 40 kilograms is not enough for you, take 42 or 45. Also, do not make too sudden jumps between weights. The increase must be consistent.

How do athletes respond to this exercise?

Analyzing what experienced athletes say, we can come to the conclusion that most of them were able to pump up their shoulders thanks to this exercise

They also advise doing everything with extreme caution to avoid injury.

Actually, if you follow all the tips and recommendations given in this material, there is no doubt that the final result will please you. Don’t forget that after training you need good recovery, because without it it’s unlikely that anything will work out. Remember also about proper nutrition.

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The most popular exercise machines

This is a brief overview of the most popular and most common exercise equipment, and you can buy strength equipment from EtoSport with delivery for training at home.

Chest Press Machine

This machine is perhaps the most famous piece of gym equipment. It's designed to target the chest, but also targets the shoulders and triceps. All machines in this category have adjustable seats, weight plates, and are all seated on an inclined surface, either head up or head down.

Butterfly pectoral muscle trainer

This machine is designed for only one muscle group - the chest. Available in two styles: seated or recumbent (on your back), these exercise machines are equipped with cushions for increased comfort and allow you to adjust the distance between them. Although the exercises performed with this machine also work the triceps and shoulders, they only act as stabilizers, so they are not pumped up or strengthened while using the machine.

Shoulder press machine

As the name suggests, this machine works your shoulders, but it also tones and strengthens your triceps. The handles are raised above the head in smooth and controlled movements and lowered to ear level, while the elbows should always be in a bent position.

Upper block for back training

This machine is designed for complex exercises that work the muscles of the shoulders, biceps, neck, upper and middle back. The lower back should be supported throughout the exercise to prevent injury, and the muscles should be contracted for maximum benefit.

Block simulator

This machine is also designed for compound exercises. It primarily works the upper and middle back muscles, but also targets the latissimus dorsi, biceps and lower back, toning and strengthening them.

Scott's bench for biceps

Designed for isolation exercises, the main task of which is to pump up the biceps. One of the easiest machines to use, the necessary adjustments are limited to fixing the seat height.

Triceps Pulldown Handle

Triceps isolation tool. It is also very easy to use. To perform the exercise correctly, your abs must be firmly supported, your chest up, and your back straight.

Leg press machine

For complex exercises that work the quadriceps, calves and hamstrings simultaneously. The machine is equipped with a backrest, an adjustable seat and a leg press. To perform the exercise correctly, your legs should be bent and extended slowly, and your knees should be apart.

Leg extension machine

Unlike the leg press, the leg extension only targets the quadriceps. In addition to the fact that the muscles are contracted during the exercise, you should also pay attention to your breathing, exhale when straightening your legs and inhale when returning to the starting position.

Exercise machine for abducting and abducting legs

Equipped with a backrest and seat with adjustable cushions. The exercises performed on this simulator involve, as the name implies, abduction and extension of the legs, aimed at pumping the inner and outer thighs.

Abdominal muscle trainer

An isolation machine designed for abdominal muscles only. It is actively used for abdominal exercises by people with torn abdominal muscles. To obtain noticeable results and prevent injury, the elbows should be against the pads while the head and neck should be supported in a neutral position.

Back training machine

Ideal for isolation exercises. Targets the muscles of the lower back, but does not work the abdominal muscles, despite the fact that they are also involved. The support surface should be adjusted to a 90-degree angle with the knees, and the hips should be positioned against the seat.

Bottom block

The best thing about this machine is that while it targets your biceps and triceps, you can easily adjust the weight and perform a range of different exercises. With weight plates, adjustable cables and other accessories, you can shift your focus to any of your core muscles. This exercise machine is especially recommended for women, as it can be very easy to use, especially for beginners.

Exercises for girls in the gym

In this training program, we use the largest arsenal of exercises; in difficult weeks, the emphasis is on performing basic multi-joint exercises; in the lighter weeks, we include isolated exercises that do not specifically target individual muscle groups.

Depending on the plan of the training week, we will perform exercises with different intensity and number of repetitions per approach. To enhance the training effect, the program includes supersets of two exercises per muscle group, as well as drop sets when an exercise is performed with weight loss. We will perform drop sets in the last sets of exercises in a triple version, when the weight is dropped twice after the start of the approach.

Author of the exercise

Let's say a few words about the history of the exercise and its inventor. The name is deservedly given in honor of Svend Carlsen, a Norwegian bodybuilder and strongman. Many people remember this charismatic athlete thanks to the cry “Viking Power!”, which he shouted during competitions.

The Svend press was at one time very popular among athletes, but subsequently moved into the category of “forgotten exercises of the past.” Since then, many other effective exercises have appeared, but this bench press is still worth trying.

Perhaps if you diversify your chest training by adding it to the program (especially if the muscles are accustomed to the load), this will allow you to overcome stagnation and achieve the desired progress.

Add these exercises to your workouts and become the owner of abs of steel.

Six or eight-pack abs are the cherished dream of many men, but not everyone knows how to achieve this cherished ideal. You can achieve abs of steel not only with endless crunches; there are many other equally effective exercises; By the way, too many twists can negatively affect the lower back. It's time to expand your arsenal of dream abs exercises.

Bodyweight exercises

The 4 bodyweight exercises described below are also included in the 8-week workout program.

Single Leg Hip Row

Lie on the floor with your knees bent at a forty-five degree angle. Lift one leg up as high as possible. And then a little higher. For a more serious load, the upper back can be rested on a bench.

Pull-ups

Take the bar with a reverse grip (palms facing you). Pull yourself up

Your elbows should be pointed toward the floor and your chin should be lifted above the bar. If it doesn't work out, don't be discouraged! Try a regular grip and spend more time doing pull-ups.

Lunges

Take a big step forward. Bend your body so that your thigh is parallel to the floor. Then return to the starting position. And then do the same exercise with the other leg.

Plank

Get into the “lying down” position. Freeze in this position. The body and abdominal muscles should be as tense as possible, the buttocks should be compressed. If this exercise is too simple, you can make it more difficult. Stand on your side, rest on one of your arms, the other limb is pointing straight up! Be sure that your body forms a straight line from your ankles to your shoulders.

Exercise machine for oblique abdominal muscles

The formation of “cubes” and a steel press is often resorted to using devices for twisting movements under load. An example is a simulator for oblique muscles. Its disadvantage is that the pelvis is in a fixed position, while only the upper part of the body is twisted. With wide amplitudes of movement, this technique becomes traumatic :

• harm to the lumbar spine;
• possible damage to oblique muscles;
• There is a risk of poor posture or intervertebral hernia.

An effective and safe way to replace this machine is standard sit-ups with a side twist . Also, the side plank will strengthen your abs and core muscles better than the apparatus.

Execution technique

Svend's training is characterized by straightening your arms in front of you with barbell discs in your palms. At first glance, the exercise is quite simple, but following the technique of use makes it difficult not only for beginners, but also for professionals. If the latter can use pancakes from 5 kilograms, then amateurs should start lifting smaller loads, for example, 2.5 kg. Of course, over time, both need to increase the number of discs to gain weight.

The technique for performing this press is presented as follows:

1. To take the starting position, you need to press the disks (disc) tightly against one another with your palms. The arms are slightly bent at the elbow joint, the palms are located at chest level.
2. After a deep inhalation and exhalation, move your hands away from you, still holding the barbell washers firmly between your palms. Push-ups occur either on a strictly horizontal plane or a slight upward diagonal. Execution requires some safety; unclenched palms can release the metal pancakes onto your legs.
3. After holding for 2-3 seconds. in the indicated position, a return movement is made to the chest. After briefly fixing the hands in the starting position, the exercise will be repeated. Stopping at the start and end positions is necessary to suppress some inertia.

The training involves 10 repetitions in 3-4 approaches. It is not advisable to increase the number of repetitions by reducing the mass of the pancakes; preference should be given to the opposite - fewer iterations, but with larger weights.

The mentioned execution technique also has a strict classical version, distinguished by some complications, for example, like:

• the body in the initial position does not take a strictly vertical position, but is slightly tilted back, the palms are held in front of the chest;
• the removal of pancakes from oneself occurs only parallel to the floor, without a hint of diagonal;
• negative phase - taking the starting position.

The conservative execution of the bench press differs from the free press mainly in the position of the straightened hands. Any movement of the hands diagonally upward greatly simplifies and facilitates the method, which is considered a violation of technique, cheating.

If the workout is relatively easy, it is advisable to increase the number of plates. Such an operation will serve as a superset, but you should not overdo it with weights. Not every athlete can lift three 5 kg washers, but a beginner can suffer a shoulder injury.

Some relief from the Svend press will come from performing it in a lying position, but the effort falls only on the muscle tissue of the chest, since the stabilizing and synergistic muscles do not receive load. Perhaps a slight increase in weights will provide an opportunity to thoroughly work out the chest muscles.

Popular exercises

Before each exercise, you need to do several warm-up approaches. The first is recommended to be performed only with a bar. The second - with 60% of the working weight, the third - with 70–80%. Next, you can begin working weight.

Squats and lunges

The main load during squats is directed to the quadriceps (quadriceps muscle of the thigh). The muscles of the buttocks, lower back, abs and calves also work here. In addition, this exercise helps expand the chest and improve posture.

When performing squats with a barbell, special attention should be paid to safety precautions. A colossal load here is directed to the lower back and knees. Doing this exercise incorrectly can result in injury.

Squats with a barbell develop neuromuscular communication (coordinated work of the knee, ankle and hip joints is needed here). This exercise also promotes increased production of testosterone and other hormones necessary for muscle growth. And this has a positive effect on overall hormonal levels.

Before the exercise, it is advisable to do 2 approaches with an empty bar. Then you can start increasing weight. Starting position: feet shoulder-width apart, toes pointing to the sides at an angle of 30. Elbows should be pointed down, chest should be moved forward, and shoulder blades should be brought together. You only need to keep the bar in balance with your hands, and not try to lift it.

At the lowest point of the trajectory, the thighs should be parallel to the floor. If you squat below this position, you can get a lower back injury; if you squat above this position, you will not be able to work the hamstrings. The spine should be straight (to control, you need to direct your gaze to a point located in front of the floor, a meter from the athlete). Under no circumstances should you turn your head - this can cause pain in the neck area.

Lifting should begin from the pelvis. Then the knees and body are straightened. To perform the exercise correctly, you can imagine a rope tied to the pelvis, which pulls the pelvis up. Starting the upward movement by straightening your knees is a mistake.

At the top point of the amplitude, you need to straighten your torso. Moreover, you must try to reach up. In this case, the press must be tensed. Breathing should be calm and uniform. If this cannot be done, you need to reduce weight. You shouldn't relax your knees.

Lunges with a barbell work the buttocks and hamstrings. To perform the exercise, you need to stand straight, place your feet shoulder-width apart, and place the barbell on your shoulder blades. With one leg, you need to step forward widely, lower your pelvis and bend your knees at an angle of 90°. The chest should be straightened. Then the movement is made with the second leg. The next stage is the movement begins with the other leg.

Squats

Lunges

Deadlift and deadlift

The deadlift is the main basic exercise. It works almost all muscles: back extensors, hamstrings, buttocks, abs, shoulders and arms. The main load falls on the lower back and hamstrings. This exercise also helps strengthen the central nervous system.

An important condition is that before deadlifting you need to stretch your muscles well. Also, when performing the exercise, your back must be straight. Otherwise, there is a risk of lower back injury.

Technique:

1. In the starting position, you need to stand so that your pelvis is pulled back, your back is tilted forward, your hands are holding the bar at a distance of 40 cm from each other. Feet should be hip-width apart, knees between hands. The barbell is grasped with a reverse grip (palms pointing down). The arm joints must be straightened. The bar should be level with the center of your feet.
2. At the beginning of the lift, the chest moves forward, the bar moves as close to the legs as possible. After this, you need to maximally use the biceps of the thighs and buttocks, reducing the load on the back and lower back.
3. At the top point of the amplitude, you need to linger for a couple of seconds.
4. At the beginning of the downward movement, the hips are pulled back to clear the way for the bar. Once the bar is at knee level, you can bend them.

At the top point of the amplitude, it is strictly forbidden to raise your shoulders. Here you need to tense your core and pause. The gaze should always be directed forward.

The deadlift differs from the classic deadlift in the position of the legs - the knees do not bend in this exercise.

Before performing a deadlift, you need to sufficiently stretch your back extensors and hamstrings. Otherwise, you will have to bend your lower back, which can lead to pain in this area. In addition, stretching will allow you to lower the projectile to the required level. This exercise is recommended for beginners and girls.

Deadlift

Deadlift

Vertical barbell press

The purpose of this basic exercise is to work the shoulder muscles (mainly the front part). The muscles of the arms are also involved here. This press also develops your lats and trapezius.

Feet should be placed shoulder-width apart, feet pointing to the sides at an angle of 15°, knees forward. When gripping, your wrists should be parallel to each other. The weight should be lifted exclusively with the shoulder muscles. At the top point of the trajectory, you need to raise your shoulders a little more. This press can also be performed in a seated position.

Under no circumstances should you arch your back backwards. Otherwise, pain may appear in the lumbar region. It is also a mistake to lower the bar behind your head. In this case, at the slightest violation of the trajectory of movement, there is a risk of dislocation or rupture of soft tissues.

Chin pull

This basic exercise is designed to work the deltoid muscles. The main emphasis here is on the middle bun. In the starting position (standing), you need to take the bar with an overhand grip. Hands should be positioned just below shoulder width. You need to bend your lower back slightly forward, straighten your chest, straighten your shoulders, and lower your arms down.

Technique:

1. Inhale, tense your deltoids and trapezius.
2. Start moving upward, spreading your elbows to the sides. When lifting, the elbows should be at the top. The bar must move strictly in a vertical plane.
3. At the top point, you need to exhale, pause and tense your deltoids and trapezius.
4. Slowly lower the bar down.

The exercise should be done slowly. Elbows should always be directed to the sides and up. The weight needs to be chosen in order to perform the exercise correctly. Under no circumstances should you slouch.

Narrow and wide grip press

This is a basic exercise for working the chest. The anterior deltoids and triceps are also involved here. The press can be performed on a horizontal, inclined bench (when positioned with your head up, the emphasis is on the upper chest, when positioned with your head down, on the lower part) or on a machine.

Technique:

1. The athlete lies on a bench or exercise machine. The bar is located in front of the eyes. Legs are spread apart, feet are completely flat on the floor.
2. The bar is taken with a closed grip so that at the lowest point of the amplitude the forearms are perpendicular to the floor (for a wide grip).
3. You need to raise and lower the bar in a vertical plane.
4. On a horizontal bench, the bar should fall slightly below the nipples, on an inclined bench (up) - between the nipples and collarbone.

The press can also be performed with a narrow grip - here the triceps take on the main load. When working with a narrow grip, the bar is taken so that with the elbows together, the wrists are located above the shoulder bones.

Close grip press

Wide grip press

Frontal lifts

This exercise is designed to pump up the upper chest and front deltoids. Trapezes also work here. In the starting position you need to stand straight. The legs are shoulder-width apart, the stomach is tucked in, the back is straight. The bar is taken with a straight grip.

Technique:

• take a breath, bend your arms slightly at the elbows;
• With your arms slightly bent at the elbows, slowly raise the barbell to chest or eye level;
• at the top point of the amplitude you need to tense the deltoids and pause for 1–2 seconds;
• slowly lower the bar to its starting position.

Front raises can be performed with a wide or narrow grip. In the first case, the lateral beam of deltas is loaded, in the second - the front one. Raising the bar above shoulder level loads the rear deltoids.

Tilts

Bent-overs with a barbell work the lower and middle back, buttocks and hamstrings. Including this exercise in a barbell training program can improve your posture, the shape of your buttocks, and also strengthen your back. Bend-overs are popular among girls - they eliminate the need to work on the quadriceps, focusing the load on the hamstrings.

Technique:

1. Starting position: feet shoulder-width apart, shoulders slightly straightened, knees slightly bent. The neck is located on the trapezoids.
2. As you move your pelvis back, you need to slowly lean forward until your torso is parallel to the floor.
3. Using the force of the biceps of the thighs and buttocks, it is necessary to return to the starting position.

Throughout the entire trajectory of movement, the back should be straight. Before performing the exercise, be sure to stretch your leg muscles. Initially, you can only work with the bar.

Arm Curl

Standing barbell curls are aimed at working the biceps. The shoulder muscles are also involved here. This exercise can be performed with a straight or curved bar. The grip can be straight or reverse, wide or narrow. It is advisable that the bar be placed not on the floor, but on a bench or on racks.

Technique:

1. Starting position: feet shoulder-width apart, elbows pressed to the body, pelvis directed slightly back.
2. Slowly lift the barbell using your biceps. You cannot bend your wrists.
3. The bar needs to be raised as high as possible.
4. At the top of the trajectory, you need to pause and tense your biceps.
5. Slowly lower the bar.

You cannot move your elbows back during the exercise. Shoulders should be pointing down. It is not recommended to help yourself with your body (cheating).

French press

The French press is a basic workout for working the triceps. There are several types of this exercise: lying, standing or sitting. The neck can be straight or curved.

Technique:

1. Lying on a bench, grab the barbell with a narrow grip. It is advisable that the bench have racks. This will make it more convenient to grip the barbell. In the starting position, your elbows should be at forehead level. The grip is reverse.
2. Slowly lower the bar until the bar just touches the top of your head.
3. Slowly raise the barbell. At the top point of the amplitude, the elbows do not need to be fully straightened.

It is more convenient to perform a French press with a curved EZ bar. This will allow you to rotate your arms at the desired angle. Thanks to this, one or another triceps bundle will be worked out.

Barbell. Exercises at home

If you do not have the opportunity to visit gyms and fitness clubs, then exercising at home is just for you.

Rod selection

First, you should decide on your goals, capabilities and dimensions of the future barbell that you need to purchase for training. Since a barbell with a straight bar is universal and will support all muscle groups, we will focus on it

It is worth paying attention to the sizes. If your apartment is not large, then the barbell should not be very long, but not the shortest, otherwise the exercises will be inconvenient to perform

Exercise technique

Study the technique thoroughly before starting classes. There are a lot of video tutorials and training videos for this on the Internet. It is advisable to choose not the first one that catches your eye, but one with a famous fitness instructor or bodybuilder in the leading role, who certainly will not give bad advice.

Proper nutrition

And remember that to obtain maximum results, a balanced diet is required, which accounts for 80% of the success of any athlete.

Rest

Rest is also important when playing sports. There is no need to overwork yourself with daily killer supersets; 3-4 times a week will be quite enough. Complete rest for muscles is 1-2 days. If you exercise too often, the body can overtrain, which will have a bad effect on your health. The desire to exercise will disappear, nausea and dizziness will appear, the muscles will become sluggish and disobedient.

Anti-inflammatory ointments

Stock up on anti-inflammatory ointments and complexes for joints, which can be purchased both at pharmacies and in sports nutrition stores.

Natural remedies for joints

A glucosamine complex with chondroitin will help your joints not become exhausted during training. These are absolutely natural ingredients, so you don’t have to worry about ruining your health with chemicals.

Correct belt

With proper technique, injuries can be avoided. It is also worth purchasing a special belt that will secure your lower back when performing barbell exercises such as squats and deadlifts.

Barbell exercises

Let's summarize what is important to do when doing barbell exercises:

• The first and most important thing is a proper diet with a complete content of proteins, fats and carbohydrates. If any ingredient is not enough, then you should not expect progress.
• The second is proper rest. Give yourself at least a day of rest between workouts, sleep at least 8 hours.
• Regular training. Don't miss classes, consistency is the key to success.
• Correct technique for performing exercises. Don't forget about it if you don't want to get injured.
• Helpers in maintaining the health of an athlete are vitamin complexes and chondroprotectors for replenishing joint cartilage tissue.

Advice: approach your classes wisely, and then the desired results will not keep you waiting. If you are interested in how to choose the right dumbbells, read: How to choose dumbbells for men

Lunges with a barbell

The gluteal muscles are actively developed, and to stabilize the barbell, the core muscles are additionally involved in the work. Can be performed either with free weights or in a Smith machine. If your lower back is experiencing problems, then you should definitely perform the exercise in a Smith machine.

When doing lunges, you need to maintain a width of 20-30 cm between your legs. If you lunge strictly along the line, your balance will be disrupted and you can fall to the floor with the barbell.

Detailed technique and a visual video of the exercise are here .

What it is

This exercise machine consists of two fastened disks; the design allows you to perform rotational movements that stimulate weight loss, improve vitality, and effectively correct your figure. The Health Disc can be safely called a compact and universal exercise machine, classes on which are available at home, in the park, on business trips, and in the office. There are no age or weight restrictions for grace training. This is an indispensable equipment for people who, due to their profession, lead a sedentary lifestyle.

A beneficial effect on physical condition and appearance, weight loss, toned muscles - this is the effect that the health disk gives, and also:

• develops the vestibular apparatus and improves coordination of movement;
• tightens the hips, buttocks, forms a thin waist, stimulates weight loss, develops the rectus and oblique abdominal muscles;
• increases body mobility and flexibility, has a beneficial effect on the spine;
• due to massage of internal organs, improves intestinal motility;
• promotes good blood circulation and improves body tone.

Example of a classic model

The health disc is a mini-fitness room in your home; just a few simple exercises combined give tangible results: weight loss, a slender figure, toned muscles and a boost of energy.

Existing types

The grace exercise machine for weight loss is made of metal and plastic, the standard diameter is 260-300 mm. The simplest health disc is a simulator with a corrugated surface; it provides acupressure of the feet, which has a charitable healing effect. Additional stimulation of important acupuncture points significantly improves the tone and functioning of the body as a whole, and ensures the accumulation of vitality.

In addition to massage elements, the health disc can be equipped with magnetic elements. Adding functions to the simulator for health and weight loss will increase the effectiveness of your workouts. The system of rare earth magnets, which is built into the upper circle, in addition to massage, also affects the biologically active areas of the feet. Magnetic therapy has healing properties and provides a relaxing effect.

To make the training more effective, it is advisable to purchase a model equipped with hand expanders. This type of floor exercise machine differs from classic models. It is a single or double disk, with special expanders for strength exercises attached to the sides. Exercises on it develop the shoulder girdle, tighten the muscles of the arms, chest, back, and as a result, lose weight.

Types of exercise equipment with expanders

The sporting goods industry does not stand still, and today you can find weight loss machines on sale, equipped with a computer that monitors your health during training. This is the most versatile and safe exercise machine; it makes it possible to control your physical condition and removes restrictions on playing sports for people who have some problems with their well-being.

The exercise machine can be found at any sporting goods store. The cost depends on which model you want to purchase, the cost consists of the equipment and the manufacturer’s brand, the simplest model will cost $40-50. Popular models: e271, mediv 2, york, fitness, torneo.

Hand training for girls

Narrow push-ups

Stand in plank pose, feet hip-width apart, hands narrower than shoulders (A). Bend your arms (elbows pressed to the body), lower yourself down (B). Then return to the starting position. Do 12-15 push-ups.

French overhead press

Triceps work.

Lie on your back, bend your knees. Take dumbbells and raise your arms up, tilting them from the vertical 15–20° towards your head (A). Bend your elbows, trying to touch the dumbbells to the floor (B). Return to the starting position. Do 20–25 repetitions.

Abduction of arms in plank pose

The deltoid muscles work.

Stand in a plank position, supporting yourself with your right hand, hold a dumbbell weighing 2–4 kg in your left hand, with your feet shoulder-width apart. Move your left arm straight forward (as in the photo). Return to the starting position. Do 13 reps. Switch hands, grabbing the dumbbell. Do not think that you will become the owner of broad shoulders by regularly performing these exercises: a noticeable increase in muscle mass is impossible for hormonal reasons, but you will appreciate the beautiful shape of your arms very soon.

Raising your arms with your palms up

The deltoid muscles work.

Stand straight, feet shoulder-width apart, keep your arms along your body (palms forward). Raise your arms straight to chin level (as in the photo). Then return to the starting position. Do 20–25 repetitions.

Raising your arms to the sides with your palms up

The deltoid muscles work.

Sit on the mat with your knees bent. Take 2-4 kg dumbbells and extend your arms above your head, leaning your body back (A). Stretch your arms out to the sides (palms up) until they are parallel to the floor (B), then return to the starting position. Do 12–15 repetitions.

"Hammer"

The biceps and shoulder muscles work.

Stand straight with your feet shoulder-width apart. Take dumbbells weighing 2-4 kg and extend your arms along your body (palms facing you). Bend your elbows (as in the photo), return to the starting position. Perform the exercise 25–30 times. The biceps is a biceps muscle. It is responsible for bending the arm, being the “antagonist muscle” for the triceps.

"Rearrangements"

Triceps and deltoid muscles work.

Get into plank pose (A). Alternately bending your elbows (B), lower yourself into a plank position supported by your forearms (C). Then, straightening your arms one by one, return to the starting position. Do 10-12 repetitions. The triceps are responsible for how good you look in a sleeveless dress. Your arms won't become flabby if you train your triceps.

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Barbell pancake | 1000 exercises for bodybuilding and fitness

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