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Full-body Barbell Workout: The Best No-Machines Workout at Home

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The full-body barbell workout is the purest form of weightlifting. No machines? No problem, but you will still build muscle mass with single equipment – the barbell. 

Performing the full-body barbell workout will give you the intense exercises. These exercises will make your body fat decreases. With the following training using a barbell, there are no excuses for you when you have no machines, no cables at home.

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Workouts come with a great healthy meal. Building the muscle mass using the full-body barbell workout start in simple ways.

Ways to Build Muscles for Full-Body Barbell Workout

If you are a beginner, try doing the full-body barbell workout for a starter.

Bench Press

Full-body-Barbell-Workout-The-Best-03For the beginners, the bench press is the classic upper body exercise for men. The workout routine will be incomplete if this workout will be missed. This workout is being performed using a bench with the barbell.

The Military Press

Full-body-Barbell-Workout-The-Best-04This is a workout with impressive shoulders. The jacked torso should be equal with your shoulders. The military press can be performed standing or seated to complete the full-body barbell workout. But more benefits can get in the military press by performing it standing. It will stabilize the core muscles as well. How cool is that?

The Barbell Squat

Full-body-Barbell-Workout-The-Best-05The most classic full-body barbell workout is the barbell squat wherein this workout will benefit more by doing higher repetitions and an increase in volume. This workout regime will increase your muscle mass. 

The Deadlift

QdcawQdfsThe grip, glutes, and the whole of the back are muscle groups that deadlift is working on simultaneously. The moves in this workout are more primal than ripping a bar. This workout benefits the lower-body for strength and increases power.

The Bent-Over Row

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Why this workout for the full-body barbell workout? For a simple reason, this workout targets the back muscles, which mostly skip in doing other exercises. The imbalance workouts may result in serious injury. The spikes growth in your lower back and guns to help you balance naturally.  

The Barbell Shrug

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This barbell shrug is perfect to work out your traps and fills out the V-carving space between your neck and shoulders. With this workout, your movement will not be limited, and a lot of weight can be done. As the full-body barbell workout, the barbell shrug can have a little problem with the grip. To avoid this, you need to have an alternate grip with the barbell. The one palm overhand, the other underhand for better all-around purchase on the bar.

More Advanced Barbell Workout

When you already started the full-body barbell workout, you should increase the amount of your training. After a while, you developed more strength and endurance to perform more advanced barbell workout. Some of these workouts will need machines and extra equipment. Well, you will not expect the advanced workout without any use of machines and other equipment.

The Floor Press

The floor press is one of the barbell workouts that target the chest muscles. Here is how you will achieve the muscle build up in your chest.

  1. Your starting position is preparing the squat rack. Make sure that it has adjustable safety arms.
  2. Then find the “J-hooks” just below the barbell. It will make your arms locked out.
  3. When done, lay your back beneath the bar directly. The position should be the same as setting up for a bench press.
  4. While in this position, spread your legs. Make sure that it will be extended flat on the floor to increase the weight to your upper body. Use the grip width with your forearms to be perpendicular to the floor.
  5. Your elbows should be on the floor to unrack the bar.
  6. Then slowly, lower the bar until you reach the floor.
  7. Repeat the routines after you lockout.

For this workout, the one-arm barbell flye and barbell pullover can add more power from the floor to make the perfect full-body barbell workout.

The Close-Grip Barbell Curl

After the chest muscles, you should be working out your biceps. The close-grip barbell cull will tone your biceps, which help your upper body to be more attractive. To achieve tone biceps muscles, here is how you do it.

  1. Your starting position is holding the barbell with your palms up or what we called a supinated grip. It should be between 6-12 inches wide. Otherwise, this will create a strain on your wrists without increasing the benefits of the close grip.
  2. Next, put the bar against your thighs while a full stretch in your pec muscles. Hold this position.
  3. Then stand with your chest out, but the shoulders should be a little backward. It will make your elbows pinned to your sides, and your upper arms are fixed in place.
  4. Curl the bar towards your shoulder. It will create a contract for your biceps.
  5. Make a stop when you reached the 45-degree angle with your upper arms.
  6. Add wide grip barbell curl and close-grip chin-up for better results of toned biceps.

The Floor Skullcrusher

After the biceps, you will need a workout for your triceps. Then the floor skull crusher will give your triceps the form of muscles you need for more power and strength. How will you do it? Here are the best ways to do it.

  1. Your starting position is lying your back on the floor with a loaded bar, few inches on top of your head.
  2. While in this position, point your elbows toward the ceiling. Make sure that your overhand grip is taking on the bar just inside shoulder width.
  3. Then contract your triceps so you will be able to extend your elbows. Do not force yourself. Look for a cambered bar if you feel discomfort in your wrists.
  4. Next, lift the weight above your shoulders directly then locked out the position. Hold this position to reach to the peak of the contraction.
  5. After that, you can return to your position by letting your upper arms track-back slightly. Instead of allowing the bar to descend toward your forehead. In this way, you will let the bar rest on the floor.
  6. Make sure to keep your elbows in tight to keep the force on your triceps.

To make it more effective, you should do the weighted bench dip and close-grip push up alongside with this full-body barbell workout.

The Power Snatch

With your triceps and biceps, you should probably work out your shoulder muscles. The power snatch is one of the full-body barbell workouts that will give your shoulders the muscles mass it needs. So how will you start doing this workout?

  1. Your starting position is to hold a barbell with an extensive pronated grip. Then make the bar rests below the crease of your hips with your arms straight. 
  2. To make sure you will have a full grip with the bar, use an Olympic-style “hook” grip by wrapping your fingers over your thumbs. The lifting should start extremely light.
  3. While doing this position, maintain your back flat, and you are dip at your knees. 
  4. Then reverse the motion and return the bar to the crease of your hips. Do this quickly so you will not lose control of your workout.
  5. If you are in this position, drive the force from your hips to propel the bar upward. It will lead to your elbows.
  6. Then rotate your elbows downward and continue to extend the bar upward. Make sure it was locked out overhead.

For more shoulder muscle mass, including the standing barbell military press and barbell front raise.

The Zercher Squat

This workout targets the lower part of your body – your legs. You will need a squat rack to perform this full-body barbell workout correctly. As starting position, you need to:

  1. Using a squat rack, grab the loaded barbell on the floor. Make sure you are using a pronated grip, which is inside the width of your knees, lift the bar to your thighs.
  2. Make sure that before picking up the bar, you set a narrow-grip deadlift and placing your feet approximately shoulder-width apart your toes, your shins touching the bar.
  3. Then, squat down until your thighs become parallel to the floor. 
  4. Rest the bar on your thighs and close to the crease of your hips.
  5. While in this position, tucked both arms under the bar to secure it in the crooks of your elbows.
  6. Maintain this position – your back flat and torso are upright, while muscles of your hamstrings, glutes, and spinal erectors are contracted. It will help you to squat the weight up until your knees and hips are fully extended.
  7. Next is to use a force that will go against the bar’s tendency. It will pull you forward as you descend back into a deep squat.
  8. While doing this position, let your elbows sink between your legs until the bar touches your thighs. Then immediately reverse direction.
  9. Make sure that at the end of each set, rest the bar back on your thighs. It will quickly switch back to the narrow pronated deadlift grip. 
  10. Your hips will be hinged to set the bar back on the floor.

The effects of this workout can be added with the barbell front squat and Romanian deadlift.

Sharing My Thoughts

The full-body barbell workout makes our upper, and lower body muscled to develop. Many activities can be combined, so you will have the full-body workout using the barbell. However, if you are a beginner, you should start with simple routine exercises. Then increase the weight for more strength and power as long as your body can conquer the advanced full-body barbell workout.

Dumbbell Workout Plan for Shoulders: 5 Best Perfect Exercises at Home

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The dumbbell workout plan for shoulders is a perfect exercise for individuals building lean muscles. Since gyms are not entirely operated at this time, this workout can be done at home conveniently. In just a week, you can see the difference between your shoulders before and after doing the dumbbell workout plan.

The dumbbell workout plan for shoulders can be performed for up to 12 weeks for perfect results. Then you can increase the weight of the dumbbells if you want to add muscle mass to your shoulders. There are no limits to this workout. However, you should know your limit and capacity to use dumbbells for the exercise.

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Also, you should know the schedule of your workout and consistency. Recovery and rest days are also crucial for your workout. Remember that for you to be able to build muscles, you need to watch over your diet as well.

There are many workout routines to perform using dumbbells. The weights of the dumbbells should be adjusted according to your capacity and build.

Effective Dumbbell Workout Plans

The Dumbbell Bench Press

Dumbbell-Workout-Plan-for-Shoulders-Best-Home-03This workout is almost the same as the barbell bench press, as both are performed to build the chest muscles. Pec muscles are enjoined with shoulder muscles. Therefore, it would help to achieve the dumbbell bench press for your dumbbell workout plan.

This workout is also performed to reduce the risks of shoulder and chest muscles. The shoulder stability is essential for the dumbbell workout plan, so here is how you will do the dumbbell bench press.

How to Perform:
  1. Your starting position is holding the dumbbells using a neutral grip. Place the dumbbells’ end in your hip crease. Then sit down on the bench.
  2. Afterward, lay your back on the bench and keep the dumbbells close to your chest. Take a deep breath and press the weights to lockout at the top carefully and slowly.
  3. Then lower the dumbbells as comfortable as possible with the handles about the level of your chest.
  4. Using the muscles of your chest, you can push the dumbbells upward until you reach your starting position. You can repeat it according to your strength.
REMINDERS:

If you are a beginner, meaning first-timer to perform, keep your dumbbells to your side without dropping them. You can only do this if you are well-experienced or conditioned to use excessive heavy weighted dumbbells.

Twisting the dumbbells back to neutral is advisable. It would bring your knees to the ends of the dumbbells and touching your thighs. Then the weights of the dumbbells can be used to rock back to an upright, seated position.

The Incline Dumbbell Bench Press

Dumbbell-Workout-Plan-for-Shoulders-Best-Home-04Another routine for the dumbbell workout plan, the incline dumbbell bench press, is one of the perfect workouts to build shoulders and triceps. But this workout will have the direct involvement of the chest.

Why incline? With various dumbbell workout plans, the incline position will allow a better target for the upper portion of the chest. It also promotes balance and equal strength for both sides of the chest. Well-performed incline dumbbell bench press will increase the power of the shoulders as well. So, here is the perfect way to perform it. 

How to Perform: 
  1. The starting position is holding your dumbbells using a neutral grip. While holding the dumbbells, put the ends in your hip crease and sit down on the edge of the incline bench.
  2. Slowly, lay back and keep the weights close to your chest. Take a deep breath and press the dumbbells to lockout at the top.
  3. Lower the dumbbells slowly and put it under control as far as possible. The handles should level with your chest.
  4. Contract your chest muscles and push the dumbbells back up to the starting position. 
  5. Repeat this position until you reach your dumbbell workout plan goals.

The Standing Dumbbell Press

kTfasad4fjIt is one of the dumbbell workout plans for building solid mass muscles that are essentials for movement. Muscle mass is vital to have the correct form when lifting heavyweights.

The sudden increase in the weight of dumbbells can result in injuries that can prevent your shoulder from moving. So to avoid this from happening, you may need the most extended range of motion as possible to have proper control of the dumbbells.

Why this dumbbell workout plan? This workout is best for individuals with lower back issues. 

How to perform:
  1. Your starting position for this workout is grabbing a pair of dumbbells and stand straight up with your feet around. The width should be the same as your shoulder.
  2. Then raise the dumbbells to shoulder height on each side and twist so that your palms are facing forward. Also, heads and eyes forward.
  3. The dumbbells should rise slowly above the head with arms extended fully.
  4. Right after you extend above, begin to lower the dumbbells immediately. Never pause a moment when doing this dumbbell workout.
  5. Repeat this workout with the desired amount of repetitions.

The Dumbbell Lateral Raise

kTfa3f4d4fjAnother workout for the dumbbell workout plan is the lateral raise. This workout helps tone down muscles in proper formation. A good exercise is a key above everything, mainly when you target upper body muscles. At the end of the dumbbell workout plan is the “V” shape.

  1. Grab a set of dumbbells and stand straight up with the dumbbells at your sides – this is your starting position. Make sure the palms are facing the body.
  2. The dumbbells should be slightly off the body to keep the tension on the side delts.
  3. Raise the dumbbells until you touch your shoulder. Make sure that if you execute this move, your wrist should not go above the elbows. 
  4. When you reach the top, pause for a while and lower the weight back slowly until you reach the starting position. While doing this workout, do not let the dumbbells touch your body.

The Bent-Over Dumbbell Tricep Kickback Workout

efkTfa3f4d4fjThe bent-over dumbbell tricep kickback workout is one of the dumbbell workout plans. This is a classic exercise that is used for ages. However, this dumbbell workout plan is done with focus and slowly. A proper contraction on the triceps will establish a mind-muscle connection. 

  1. Choose your desired weight from the rack and stand in an open area. Hinge forwards, and the dumbbells should be rowed into position. Extend the elbows while flexing the triceps. It is the starting position.
  2. While forwarding the hips, there should be excessive curvature within the lumbar spine. Make sure to avoid overextension through the lumbar spine—some tension through the abdominals.
  3. Then exhale while extending the dumbbell behind the body and flex the tricep.
  4. Your head should be in a reasonably neutral position and focus on a spot on the floor. Then you can complete all the repetitions.

Sharing My Thoughts

The dumbbell workout plan is effective, and you can achieve lean shoulder muscles. Schedule and workout routines should be consistent and never be taken for granted. Having excuses should be out of the options if you want to have shoulder muscles. 

Best Full Body Workout to Perform to Achieve Toned Muscles

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Full body workout can be an endless number of exercises that you can perform. There are at home or drill to be performed at the gym. But can you guess what can be the effective and best full-body workout for you?

The full-body workout that will best for you be those that you can easy-to-learn and could target multiple muscle groups. The goal of the full-body exercise increase strength and build muscle mass. You do not need to have fancy and expensive equipment for the full-body workout.

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When I tried doing the full-body workout, there are principles that I followed so I can achieve the goals. First of all, I always prepare to have floor space and some dumbbells. Dumbbells are simple equipment that can help tone my muscles. Then I started to move my body to perform other exercises as part of my full-body workout.

To fully understand how does the full-body workout helps you achieve your body goals, here are the best exercises which most athletes performed.

Top Exercises for the Full Body Workout

Before the workout, prepare the equipment you need. Moderate weight dumbbells can be your option as the beginning.

Each workout will need some warm-up. Exercises like glute bridge, dead bug, bird dog, and bodyweight squat would be your choices for warm-up before the workout.

For 30 seconds, you can perform the warm-up exercises. Make sure to have 5 seconds rest between each move and perform two rounds. A minute of rest can be done after completing both.

Then you can perform the dumbbell circuit like squat to overhead press, bent-over dumbbell row, and wood chop.

For the dumbbell circuit, you can perform each for 30 seconds, with 15 seconds rest in between. Complete this routine with 3 rounds. 

For bodyweight, you can perform skater hop, plank up-down, and v-up. Complete this routine for 30 seconds, with 15 seconds rest in between. Do three rounds for the bodyweight circuit.

Deadlift

Best-Full-Body-Workout-to-Perform-to-03In performing the deadlift, muscle groups like calves, thighs, glutes, core, lower back. It helps build strength with three sets and 8 repetitions. 

Suppose you were wondering why deadlifts are the foundation of all strength exercises. By performing this full-body workout, it will activate all the muscles, literally from toes to neck. Few reps can make you exhausted, and the last set can drain your energy so you should maintain rest in between.

It’s important to remember when doing a deadlift to make sure that you keep your back straight while your shoulders are open to prevent injury. Before the starting position, prepare yourself in an area of sitting down on the flow. Then that would be an excellent time to grab the bar and prevent you from actually reaching the floor. Maintain your back straight and your legs apart in shoulder-width. The next move is for your thighs and glutes, which will straighten your back. Then do the same on the way down, but it should be the other way around like bending your back then glutes and thighs. 

You can perform deadlift at home because, in this full-body workout, the body form is essential to pay attention to the exercise.

Bench Press

QsvcbYhyBench press workout targets the group muscles of pec, tricep, front shoulders, and traps. For this routine, the chest and arms will be useful if you do 3-4 sets and 8-12 repetitions. 

Traditionally, the bench press is a full-body workout that your elbows should be tucked in and concentrated on your pecs. It should move both ways. You can also do the bench press in a Smith machine if you are at the gym. The only good thing about this machine is to stabilize the bar. It will make the bar more comfortable to push. With that, a gym instructor can assist you. 

While at home, you can perform this using a flat bench or an incline one. It is what I do for bench press. I also used dumbbells, which is a more sensible way to perform it than working at home.

Overhead Press

qwefreEVfIn this full-body workout, the overhead press can increase the muscle mass of the chest, delts, triceps, and traps. It is also good to perform for shoulder definition by doing 3-4 sets with 8-10 reps.

Why this workout? The shoulders and arms muscles need to be developed to keep your back straight. It will also allow your core muscles to be flexible and to perform a perfect pressing up of the bar. Make sure that you avoid your chin. 

A tip for the bar makes its move into a straight line going up and down. It ensures that you bod your head back and forth while the bar crosses in front of it.

Squats

Best-Full-Body-Workout-to-Perform-to-04When doing squats, the muscles activated for this one are the glutes or the most significant muscle in your body. Thighs, traps, obliques, and upper back or lats are the muscle group that will benefit in doing the squats.

To activate your muscle groups in thighs, glutes, and improve core strength, complete the three sets with 8-12 repetitions. 

Why perform squat for the full-body workout? There are many brilliant reasons for you to start doing this. Squats are best with bar sitting on your shoulders. The right weight can activate a range of muscles aside from legs and glutes.

If you decided to perform squats with the bar on your shoulders, then the core muscles should be engaging as well as your legs. You can always choose the right weight for your bar, so you should not force yourself. 

Bent-Over Row

TcsdQs564This workout works the muscle group where lats, shoulders, forearms, and biceps as part of the full-body exercise. The glutes and back muscles are also the targets of this full-body workout. 

If you chose this workout, it would be best to widen the back and work on your biceps. Doing the bent-over row with 3 to 4 sets of 8-12 repetitions will surely give you a surprisingly best results. Bent over row is great for your arms and back. Core muscles are plus on this workout.

To do this, you have to bend over while you stood up, and your legs are shoulder with apart. Use an underhand grip when holding the bar. This way can activate bicep muscles and pull the bar close to your abs. Pulling it near your chest is not a good option. 

Sharing My Thoughts

Usually, people do the full-body workout 2 to 3 days per week, and then gradually increase it to 3 to 4 times. It is the movement in which all your muscle groups engage in working out. Using some equipment may help you to increase muscle mass and tone your muscles. When performing a full-body workout, you can expect the effects and best results of your entire body.

How to Bench Press: Workout for Power and Strength

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How to bench press properly technique is essential to know because it can give you the power and can shape your upper body. Your shoulders, chest and triceps must be well-built for strength in lifting objects.

How to Bench Press: Workout for Power and StrengthHow to bench press is a skill you need to learn if you want to have an effective workout for your upper body. In doing this exercise, you will need a bench. The bigger the seat, the bigger the chest.

In doing the bench press, the bar stays in its position when you do the exercise correctly. Unlike the squat or deadlift, the movement goes to your mid-chest over your shoulders. It is the safest way to bench press for your joints.

For quick learnings, here are some basic techniques on how to bench press. Lie on the bench with your eyes under the bar. Then grab the bar with a medium grip width. Pull-up the bar to get it off the rack. When doing this, make sure your arms are straight. Then lower the bar to your mid-chest. Press the bar back up until your arms are straight.

Useful Techniques on how to bench press

But if you are looking for more detailed bench press form tips, you will need to focus on being stable as possible on the bench. For maximum strength and size, here are the techniques you want to know on how to bench press.

Grip it as you mean it!

First, get the proper grip of the bar with your shoulder, and then width apart to maintain the best position to press the weight up; this is the key on how to do this effectively. The significance of getting a grip is giving pressure to your shoulder joints and small places on your elbows. Then wrap your thumb around the bar to bring more tension around the muscles.

Press your feet on the floor.

As a starting position on how to do this workout, your feet should stay on the floor. Like with your head, upper back and glutes into the bench, you will do the same with your feet on the floor. As you do this, it will create total-body tightness that allows your muscles to be in its maximum potential.

Support your lower back with an Arch

While lying on the bench and lifting the weight, maintain support to your back with an arch. As you lower the pressure, focus on getting into this position before putting your hands on the bar. Also, make sure that your glutes are in constant contact with the bench. It will make your lower back, and your core braced stable. If you are not able to do this, it will create tension across your torso. It will create body compact, giving you the ability to push harder when lifting heavier.

Perfect form means keeping your elbows close

Keep your elbow close while lowering down the bar slowly until it touches your chest near the nipples. The ideal way means your elbows stay close to your sides as possible.

Support Back of your Head

While doing the bench press, you need to support your body part, especially your head. In doing this, your head should be in contact with the bench from the moment you lie down to the moment you rack the weight. The support is essential, especially when you are trying to raise your head. Also, make sure that your shoulders and upper back should stay in contact with the bench for the whole duration.

Bench Press Incline

Bench Press Incline

There are various bench press workouts. One of which is the bench press incline. The incline bench press is an exercise involving the chest muscles. The shoulders and triceps can be indirectly involved, as well.

In this position, it targets the upper portion of the chest. When doing this workout, this part of our body is seldom involved. So if you want to have perfect chest, strong arms, firmed shoulders, you can include this in your chest workouts and full-body workouts.

How to bench press in incline position?

If you are not familiar on how to bench press in an incline position, here are the fundamental and easy steps to do it.

  1. Start your position by lying your back flat on an incline bench, setting your hands outside of shoulder width.
  2. Next is set your shoulder blades by leaning them together into the bench.
  3. Then, hold a deep breath before you lift the weights from the rack. To do this, you will need an assistant to help you raise. Also, keeping your breath steady will help you maintain the tightness through your upper back.
  4. After lifting the weights, let the pressures settle and maintain the tightness in your upper back.
  5. Inhale to allow the bar to go down slowly by unlocking the elbows. Lower the bar in a straight line to your lower chest, touching it.
  6. After completing the lift, push the bar back up in a straight line by pressing yourself into the bench. In this way, it will drive your feet into the floor for leg drive. It will extend the elbows.
  7. You can repeat your desired number of repetitions.

Bench Press Decline

XsvebrgbvfreOn the contrary, the bench press decline is the opposite of the bench press incline. Doing the bench press decline has many benefits. Such benefits are targeting the lower portion of your chest better than the necessary bench press or the incline bench and making your chest around, full and defined. Also, the routine of bench press decline is fixing imbalances that you may have noticed in your chest due to a lack of lower pectoral stimulation. It also increases your chest strength significantly.

The positioning of the bar in this workout helps your shoulders do less of the work. Meaning, your chest is doing every exercise. Also, it minimizes strain on your lower back after doing the flat bench press.

How to bench press in decline position?

If you feel like doing the bench press decline, we have the necessary and simple steps to do the workout.

  1. Get a decline bench and slide it into a power rack.
  2. Make sure you place your feet at the end of the decline bench and lay back flat.
  3. Watch for the bar not to hit your head, so make sure it is placed even with your head.
  4. If you do it correctly, the weight will be positioned at the center of your chest.
  5. Then, grab the bar slightly wider than your shoulder width.
  6. When you lift off the bar from the rack, breathe in and lower the bar towards your chest slowly.
  7. Once the bar is lowered to your chest, pressing the bar back up to its original position. Do the presses while exhaling.
  8. Repeat desired sets and reps.

Do’s and Don’ts

Like other workouts, there are things in doing bench press that need to be avoided, and keep this in mind all the time.

For instance, the first rule on how to bench press is making sure your back is always arched. Your elbows are essential to be in 45 degrees and keep them flat. Your elbows should be in 45 degrees and keep them in-tacked. Also, you need to keep your knuckles up throughout the entire lift to avoid injury the wrist.

On the other hand, you will need to avoid that your upper back, glutes and feet come off contact with the bench or floor. Don’t do push up when de-racking. Instead, pull the bar with your lats.

As we conclude it

Doing the bench press is essential to your upper body. Your shoulders, chest and upper arms are needed to be built stronger and firm. So, learn the bench press techniques for the best results of this workout.

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