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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.

Cable Fly Exercise – What you need for Attractive Chest Muscles

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Cable fly is not redundant with any workout contrary to many people’s beliefs. You can do this exercise to build muscles on your pecs. It is what cable fly changes in your body.

Cable fly isCable fly is one of the variations of chest fly. But you cannot compare it with a dumbbell fly or pec fly. The movement for this workout will improve your muscles on your pecs and forearms.

Before going through with cable fly, let us define first what chest fly is? Chest fly indeed is one of the best exercises when it comes to building muscles in your chest. It teaches you to have a more scapular reaction. Scapular reaction means to pinch your shoulder blades with combatting poor posture from sitting hunched over a desk all day.

What muscles involve in chest fly workout? The muscles involved with this one are your chest and shoulders. Triceps are also included. When your muscles in your chest are already build up, doing push up will be a lot easier. If you are not working correctly with your muscles, then you will end up injured. And that is what we are avoiding.

But the main event in cable fly is not only doing the chest exercise but also feeling it in your chest. You can feel it with the number of weights you are lifting every time you are doing the chest exercise. You can also add some challenge or upgrade your cable chest fly.

Why cable fly?

Cable Fly

There are benefits of cable fly like, for instance, that can replace bench press due to joints pain. It could also change the angle of the movement enough to limit the potential stress on the joints. In doing this exercise, you will have lots of tension on the muscle through the entire range of motion. The cable fly setup gives your muscles almost uninterrupted time under strain and a massive pump of pressure to improve muscle growth.

Focus Muscles

The muscles involved in cable fly are the pectorals. The pectorals are your muscles in the chest—major and minor. The primary muscles are those that visible, powering the adduction of the arms and making inward rotation and elevation. The small muscles are located a layer deeper and draw the shoulder blades down and forward.

The major pectoral muscles have two functions. One is that it uses for the upward angle of movement to emphasize the upper portion of the chest. You can have low to the high motion of the cable fly exercise so that you can target the upper part of the chest. Then the other one is the lower angle that emphasizes, the lower portion of the muscle.

How to Do Chest Fly vs Cable Fly

How to Do Chest Fly vs Cable Fly

As we have mentioned earlier in this article, cable fly is a variation of chest fly. So what will be the difference between the two? How will you do it?

Chest Fly

Step 1: Lie faceup on a flat bench with a dumbbell in each hand, resting on the tops of thighs with palms facing in.

Step 2: Then, use your legs to assist in raising the weights. Lift the dumbbells to hold them directly over the chest.

Step 3: Press them up, so your arms are extended over the center of the chest, with palms facing in to start.

Step 4: Keeping your elbows slightly bent, inhale and slowly lower both arms out to the sides. But keep your shoulder blades retract naturally.

Step 5: Hold the position when dumbbells reach shoulder height.

Step 6: Exhale and squeeze through the chest to pull dumbbells back together over the chest to return to the starting position.

Step 7: Repeat this workout for 15 repetitions and 3 sets.

Cable Fly

On the other hand, cable fly has different ways to achieve perfect pectorals.

Step 1: Before anything else, make sure that you set the pulleys on a dual-cable machine to chest height.

Step 2: Then, your starting position is to stand between the two stacks and grasp the handles.

Step 3: Keep your back straight and core engaged while raising your arms out to your sides, palms, facing forward.

Step 4: Next, walk a step or two forward to create tension on the cables. Stand with one foot in front of the other.

Step 5: Make sure your elbows are bend slightly and keep them away from your shoulders.

Step 6: The next thing you will do is pull your hands toward each other in wide arcs in front of you.

Step 7: Hold this position for a few seconds before bending your elbows. Make sure of your foot to forward alternate with each set.

Other Variations of Cable Fly

Cable fly also has variations that you can choose from if you decide to build your pecs.

Cable Fly using Cable Machine

The cable machine is a dual pulley machine that use to perform different exercises like rows, flyes and presses. Traditional dumbbells and barbells efficiently replicate the rows and presses. However, the cable fly is more difficult to do with dumbbells, and impossible to do correctly with kettlebells or barbells.

Cable Flyes using Neutral Grip

The good-looking chest is a visible image of being active. When you have perfect shape chest, cable fly can work much better in the single-arm variation. Given this, you can angle your body to achieve much more muscle engagement. When you are doing bodybuilding, time under tension becomes a critical component. The short-range of motion and simplicity of this exercise lends itself nicely to long 90 second sets.

One Arm Cable Flyes

One arm cable fly exercise means that it is better to perform at a time. Doing it at the same time will give you fewer results. But if you have lesser time to do cable fly, you can try doing the low to mid fly as it will provide you with a move that can be done bilaterally. Also, performing single alternating arm 90-second chest flyes will build enough amount of rest automatically for each arm, so you don’t even need to track your rest time.  Cable flyes for chest are slow, regular exercise.  But if you want to develop and sculpt your chest, they are one of the best activities available.

Standing Cable Fly or Seated Cable Fly

Standing cable fly has more control of your core and your upper body weight. But if you can’t hold your body weight while standing, you can opt to do the seated cable fly. You can use a bench with a back that can provide additional stability so that you can focus on muscle in your chest.

How to do cable flyes properly?

Like other workouts, you cannot avoid some mistakes in doing cable fly.

Step 1: Make a slight bend in your elbows and lock it. Maintain this position while doing the repetitions.

Step 2: Then, fully extend your arms to begin the cable crossover flyes. While doing this, make sure your hands will remain together and in a forward position. You should see your hands in the arched path, not in a straight line.

Step 3: If you want to do another position like a side-by-side foot stance, you need to have balance as you move your arms forward. Split position, on the other hand, can help you adapt to the center of gravity. Make sure your rear foot to be in more sideways.

How to avoid the stress to your shoulder?

Try to slow down.

Doing slow down motion is necessary when you are in full extension. Make sure your weights will not pull your arms backward and lose control of your directions. Also, the movement you will make to your left will be reflected in your right. You will observe that this is more beneficial to your cable flyes exercises.

Try different angles and an extensive range of motion.

There are different angles for your cable flyes exercise. To try it, you should consider raising and lowering both pulleys. Then try to change the point where you will point the handles together. It can be high, low or in between. Make sure your both hands will be meeting and crossing each other while doing a different angle of cable flyes exercise.

Have control.

Take control of any exercise. It is essential because you will need to maintain your strength for the whole duration of your workout. Not only for cable flyes exercise, but you also have other routines to be performed, so taking control of your strength and movement is essential. It will also allow you to divert your focus in every method, which is good because you will have time to explore many workouts.

In a nutshell

When doing cable fly, it looks like a straightforward exercise. But you will need to have a firm grip and control over the cable. Properly doing this exercise can make your pec more good looking and attractive. When doing cable fly, especially when doing the incline cable fly, you should gear yourself with proper form. Your body must be prepared before doing any workout.

Bodybuilding Chest Workout for Perfect Shape Pecs

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Bodybuilding chest workout is essential for the perfect upper body shape. And to have the ideal form, you need to make sure you are doing your routine correctly. So, you will need the best exercises for your perfect shape chest using your dumbbell and barbell!

Bodybuilding chest workout, like other workouts for your muscle group, should be performed to balance your pecs. Pecs or pectorals are your primary muscles in the chest. It has two categories—major and minor.

As you will read along, you will learn about the best bodybuilding chest workout. You will have to know the best exercises on how to build chest muscle that will balance the form to your major and minor pecs. Upper pecs are the large fan-shaped muscles, which you can see as the chest wall. While small pecs are not visible to your eyes, they can be found under your major pecs. Minor pecs are your muscles that connect the shoulders and chest to function simultaneously.

Best bodybuilding chest workout

Also, the importance of doing the best bodybuilding chest workout is to keep your arms work well in lifting objects and other daily tasks that you are doing. Now, let us get moving to make your chest admirable to everyone.

Barbell Bench Press

You can start your bodybuilding chest workout using your barbell. The barbell is one of the essential tools in bodybuilding. So we take advantage of it in this exercise. Your starting point in the barbell bench press is to lay your back flat, and your feet stay flat on the ground. Make sure that the barbell is placed on the bench’s rack. While in this position, lift the bar slowly off the shelf and hold it above your chest in a proper distance. Hold it for a second, then raise the bar slowly. Place the bar on the rack once sets and repetitions are completed.

The bench press exercise is useful for building body mass, especially in your chest. Just make sure that at your first try, do this with just enough weight that you can lift and grasp.

Incline Barbell Bench Press

Another form of a good bodybuilding chest workout for a barbell is the incline bench press. Your starting position is the same as the bench press. But you will have to set up your pad in an arched form that should be comfortable with your hips and lower back. Extend your arms upward and remove the bar from the rack. Then, you can lower the bar slowly to your sternum by flexing your elbows. With the proper distance, extend your elbows to return the bar after completing the sets and repetitions.

Incline Dumbbell Press

Incline Dumbbell Press

Other than a barbell, you can use dumbbells for your bodybuilding chest workout. Using the dumbbells, you can create and define muscles in your chest by doing incline dumbbell press.

Your starting position in this exercise is lying on an incline bench and holding your dumbbells in each hand over your thighs. You can adjust the bench to your preferred angle. Make sure your hands are facing each other. Then you can raise the dumbbells slowly to your shoulder width while rotating your palms facing front. At this point, it is vital that you have a full grip of the dumbbells. Also, you will need to lock your arms at the top and hold it for some time. You can raise and lower down your dumbbells with the recommended sets and repetitions. After completing the repetitions, you can place the dumbbells back on your thighs first, then on the floor. It will be the more comfortable and safest way to finish the incline dumbbell press.

Incline Dumbbell Pullover

You can also do the dumbbell pullover by starting in the position wherein you lay on the bench press with your shoulders are only supported. Then, place your feet on the floor. Make sure your head and neck are at the edge over the bench. Your hips and shoulder should not be aligned so position your hips in lower angle than your shoulders. If you have done this, you will need to get hold to your dumbbells with your hands crossing in a diamond shape. Your palms should be facing the ceiling, then move the dumbbells over your chest with your elbows bent 10-15 degrees. Hold and slowly lower the dumbbells backward over your head. Make sure your arms are in line with your upper body and parallel to the floor. The movement of your dumbbells should be in an arc-like motion.

While doing the incline dumbbell pullover, make sure you squeeze your chest. Repeat the exercise’s recommended sets and repetitions.

Flat Bench Dumbbell Press

With flat bench dumbbell press, you will need to lie on a flat bench with dumbbells in each hand. While holding the dumbbells, make sure your palms are facing forward. Then you can bend your elbows slowly upwards until your upper arms are parallel to the ground. Make your arms in the straight position while pushing the weights outwards in an arc shape. Lower the dumbbells slowly. You should feel a stretch in your chest, muscles and shoulders. Do the recommended repetitions and sets.

Machine Decline Press

Machine Decline Press

Other than dumbbells and barbells, you can use the machine decline press to enhance the muscle functions of your lower pecs. It offers more stability for beginners.

For bodybuilding chest workout, you can use the machine decline press. First, you have to make adjustments on the seat of the machine. The handles should be aligned with the lower portion of your chest. Your back should be rested on the pad of the machine. To feel some stretch in your chest muscles, press the handles to move your hands to extend fully. Just make sure your elbows are not locked. Hold this position for a while, then return to your original position. You can perform this exercise to your capacity.

Incline Cable Fly

You can also have the incline cable fly for a bodybuilding chest workout. In this exercise, your starting position is the same as the previous workouts for your chest. You get to set the pulleys at the lowest level of the machine before you lay down your back on the pad. Make sure your pad is set at 45 degrees in between the pulleys, and the weights should be just right to your capacity to hold. While lying, hold each handle to your sides and pull it over in front of your face with your hands together. Then make a slight bend of your elbows and lower your arms at both sides in a wide arc until you feel some pressure to your chest. Return your arms back to the starting position. Complete the recommended repetitions for this exercise. Make sure to maintain the motion and weights as you continue.

Peck Deck Machine

Peck Deck Machine

If you want a more intense bodybuilding chest workout, you can try using the peck deck machine. It is a weight machine, which you can sit and have two levers behind the seat. The bars can be pulled toward each other. Another device that you can try is the peck deck machine.

You will need to sit on the platform and make a rest to the pad. Place your forearms against the deck levers and hold the handles. Then, pull your arms carefully toward each other. If you feel the pressure to your chest, release the handles. Do the recommended repetitions to build more muscles in your chest.

Dips for Chest

Dips for Chest

For a simple bodybuilding workout for the chest, you can use the dips for the more effective building of chest muscles. Also, it can jump-start the muscles in your chest before a more intensive workout. Also, you can improve your balance and control over your body weight. On the other hand, if you want your chest to broaden, you should start using dips. One of the disadvantages of using dips is to develop your chest to be more extensive.

So if you want to use dips, hold each side of the dips and lean forward. You need to place your elbows a little bit wider than your shoulder. Then move your knees forward while contracting your abs to maintain the position. After holding your position for a while, make sure that your head is aligned with your spine as you go down the dips. To increase bodybuilding chest workout using dips, you can load some weight to your back. You can also slow down in doing repetitions for this exercise.

Thoughts to Ponder:

Doing the bodybuilding chest workout have the modifications as long as you seek advice from your trainer. While doing each exercise, you need to have proper breathing. Breathing is essential as proper pacing in your workout. You need to follow the recommended sets and repetitions to each exercise.

When doing exercises, either at home or your local fitness centers, you should always be in proper workout attire. The perfect attire when doing your workouts will be the following: sports shoes, preferably those cross-training ones, dry-fit or sweatshirts and gym shorts for men.

Yoga pants or cotton leggings, gym shorts, cross-training shoes, sports bra and comfortable shirts can be wearing of women. Also, make sure you wear socks, carry a face towel, and bring hair ties or bandanas to the gym. Further, never wear jewelry and accessories that may harm you when you do your workouts.

Always remember that you’re not there to do a fashion show but do your routine workout to get a well-defined, sleek and fit body.

Another thing your workout plans depending on your capability and health status is before getting into a workout program. You will need to prepare yourself. Getting the body shape you want cannot be achieved in a single workout or one-day exercise. You will need a routine or workout plan to have an excellent form of your muscles.

Furthermore, you can maintain the excellent body shape you desire by eating the right food and doing the same routine exercise. Making yourself fit both mentally and physically can make a difference in your life.

To wrap up, bodybuilding chest workout with proper skills and equipment can help you achieve your goals to have perfect and well-toned muscles.

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