Olympic Barbell Weights


More Exercises with a Barbell and Weights

April 22, 2010 by  
Filed under Exercises, Weights at Home

In a prior post I discussed the top three compound exercises that you can do with barbell weights, either at home or in the gym, but this only touches the iceberg of the amount of exercises that you can do with a barbell. There are literally hundreds of different exercises and variations that you can do. Here are some of the other great exercises that you can do to hulk up.

Incline Bench Press

This exercise is done just like the bench press, but is done on a bench inclined to 45 degrees. If you’re getting weight equipment for your home, I would advise getting an adjustable bench so that you can do this exercise.

By doing the workout on an incline, you focus more on your upper chest. This makes your chest appear fuller and larger than if you just work on flat bench press, which will hit your middle chest harder. If you also have a declined bench, you can also do a decline bench press, which will work your lower chest and give it more definition and roundness.

Bent Over Rows

Bent over rows is the daddy of all back exercises. They target the middle of the back, while also working the biceps, lats, and shoulders and are a huge mass builder. If you want a big back, this is one of the “must do” exercises along with deadlifts and pullups.

To do this exercise, stand holding a barbell with an overhand grip. Have enough weight loaded on the bar so that the exercise is hard but your form does not break down. Bend at your waist, but keep your back straight until it’s nearly parallel with the floor. Keep your head up at the same time to make sure that your back stays straight. Keep your elbows in close to your body and bring the barbell up as you breathe out. Make sure that you’re contracting your back and not using any other muscles. Once you’ve lifted that bar return it to the starting position.

As always, make sure that you keep good form while you do the exercise to avoid damage to your back or spine. If you want to switch up your workout a little bit you can also do this lift with a reverse grip.

Standing Barbell Curls

Sbarbell and weightstanding barbell curls are a great exercise to work your biceps if you do them right (no jerking). The exercise can be done with a narrow grip or wide grip. Try switching it up to see which is best for you and also to work you arm muscles from different angles.

To do a curl, stand with you feet about as far apart as your shoulders and hold the barbell with the desired grip that you want. Keep your entire body, including your upper arms and torso, stationary and curl the weight up towards your chest, focusing on contracting your biceps. Slowly let the weight back down to the starting position.

Skull Crushers

Another great exercise to work your arms, but this time your triceps, are skull crushers, also known as lying tricep presses. To do this exercise stand by a flat bench and grab a bar with a medium grip. Lay down on the bench and extend the weight overhead with your arms straight. Slowly lower the weight until the bar almost touches your forehead (crushes your skull). Keep your upper arms still while you do this so that you’re only bending at the elbow. Bring the weight back up to its starting position.

These exercises are great examples of the workouts you can get with barbells and weights and there’s no need for expensive gym memberships either. If you want to get a workout like this in the privacy of your home, check out some of these deals on weightlifting equipment from Amazon, our trusted partner. Don’t worry about the weight, super saver shipping is free.

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