Barbell exercises and program for all muscle groups

The barbell is one of the most useful sports inventions of mankind! Barbell exercises affect all muscle groups. All basic exercises are performed with her. With proper use, the bar allows you to give a load to the entire muscle complex of our body.

A little bit of history

When we hear the word "barbell" , we immediately imagine a long iron stick with pancakes hung on the edges.

But once upon a time this word did not exist at all.

Today, a barbell means a sports power projectile of variable weight, consisting of a steel axis (neck) and metal pancakes wound around the edges of the axis.

Barbell bar. They differ in the thickness of the neck, the size of the pancakes, fastenings.

The first mention of the similarity of the rod was noted in the annals of the XVI century AD.

Beginning in the 16th century, a description of solid and hollow weighting materials began to appear in historical chronicles.

The word "solid" speaks for itself, and sand or something else (for example, a fraction) fell into the hollow. The neck length at that time was no more than 1 meter.

The first collapsible bar appeared in the 19th century in Germany. And since 1896, the collapsible bar became the standard of the Olympic Games. The peculiarity of that rod was that its axis did not rotate.

In the XX century, again, in Germany, they figured out how to give the bar axial mobility. Now the axis could be rotated, and it was invented by a German engineer named Berg.

At that time, disks or pancakes, as they are now commonly called, were exclusively metal and without an external rubber coating.

After 1929, rubberized pancakes appeared, and the bar became similar to the one that we know today.

Types and sizes of rods

As already mentioned, the rods differ in the size of the vultures (thickness and length), as well as the shapes and sizes of the pancakes.

There are bars with pancakes having the shape of a polygon, as well as pancakes with holes for a more comfortable grip.

In addition, vultures can be of various shapes. It was experimentally revealed that, by varying the grip, it is possible to use different parts of the same muscles. Therefore, today you can find the EZ-neck, W-neck, neck with parallel grip, straight and some other forms.

The standard is a direct Olympic vulture 2.

2 meters long, 28 mm thick and weighing 20 kg. At the edges of this neck is thickened, respectively, the inner diameter of the discs to such a neck should be 51 mm. Consider this if you intend to buy a barbell to your home.

For different types of weightlifting, vultures differ in stiffness and a little thick

Locks on the vultures are also different. Conventionally, they can be divided into three types - nuts, springs and bushings with clamps.

Exercises with a barbell

If you decide to try exercises with a barbell at home, in addition to the projectile itself, something else will come in handy:

  • Inclined bench for bench press.
  • Squat racks.

The weight of pancakes for your bar you pick up over time.After all, they can always be bought. For bench presses, the weight will be less than for a squat or deadlift.

You can assemble a set of pancakes with a margin.

We begin with the basic basic exercises.


You can squat with a barbell behind your head on your shoulders or do a front squat when the weight is in front of you. The base is a classic squat with a barbell on the upper back (on the trapeze).

In this exercise, it is important to correctly position the barbell - bring the shoulder blades together as much as possible.

As a result of this, the trapezoid closer to the thoracic spine form a small array - you need to put weight on it. Some put the neck on the neck, on a large vertebra, this is dangerous and wrong. Someone, on the contrary, lowers the bar below the set, as a result of which the hands wring back.

Squat is important to do correctly:

  1. The feet are located slightly wider than the shoulders, the knees are looking forward or spread apart (on the same line as the feet). But by no means inside.

  2. You need to squat to such an angle in the knee as you feel comfortable. A right angle is usually sufficient. Reaching to the parallel of the hips with the floor is optional, it is dangerous for the knee joints. In any case, over time you will understand whether your body can do a deep squat, or you need to squat only partially. Experiment with small weights.

  3. Keep your back straight! Bend so that the pelvis moves back, straighten your shoulders and do not slouch. Look forward with your head down.
  4. Squat on the inhale, stand on the exhale. When you work out in the gym, use a power frame as insurance.
  5. Try not to bend too much, the back is suffering.

    If you can’t sit down without a blockage in advance, you need to do a squat in Smith or a HACK machine, or, in general, limit yourself to a leg press.

  6. Get up exactly in the center of the bar so that no edge outweighs it.

When you work out with the barbell at home, there will be no power frame - so do not take the weight unless you are sure that you can sit down with it without breaking the equipment.


Another basic exercise is deadlift. Exercise is quite complex, involving a large array of muscles of the whole body.

You can study the technique in detail in a separate article devoted to deadlift and its variety - deadlift.

Here we also draw attention to the most common mistakes:

  1. You cannot round your back while doing the exercise.
  2. You can’t lower your head and bend your neck.
  3. It is impossible to relax the lower back, it is unacceptable that it "walk" back and forth.
  4. If you lean forward during an exercise, you are doing deadlifts incorrectly or the weight is too big for you.

Bench press

Another basic exercise is the bench press. His execution technique is also described in the corresponding publication.

There are also some nuances here:

  1. Do not tear your buttocks off the bench during the bench press.
  2. Do not get up the bridge, you train the muscles, and do not raise the maximum in competitions.
  3. Heel firmly against the floor.

  4. Lower the barbell slowly onto your chest, neck or diaphragm - it depends on your goals. A universal option is to lower the bar between the diaphragm and the neck.
  5. Fold your elbows further from the body, you do not need to pull them to it.

Other exercises

Barbell exercises include other exercises. In particular, there is such an element as a push rod and other types of competitions in weightlifting.

The set of exercises with the barbell may contain the following exercises:

  • Pull the barbell to the lower back
  • Press from behind the head, army press.
  • French bench press.
  • Bending the arms for biceps.
  • Bench press at angles of 30 and 45 degrees.
  • Bench press at an angle of 30 or 45 degrees.

  • Lifting with a barbell on socks.
  • Craving for the chin.
  • A narrow grip bench press.

To fully develop your muscles, you need to correctly use these exercises.

The training program with a barbell should be divided into 2-3 days a week so that the body has time to relax and recover.

Exercises with this projectile are almost always quite difficult.

Ideally, the work should be carried out under the supervision of a trainer or just an experienced person, in case you can not perform the last repetition. If you work alone, calculate the strength in light of this fact. Spreading all 100 percent in this case will be a big risk.

Preparation for training should always be complete.

This means that you need to conduct a quality workout. After cardio-warming (running or working with an exercise bike), the first approach should be performed with an empty bar. So in all exercises. And then go smoothly to the working scale.

Example of the program

Imagine that you are going to study three times a week at home or in the hall.

At your disposal there is an inclined bench and racks for bench press and squats. The goal of training is to gain muscle mass.

The weights are given only as an example, you do not need to take them, while you are just learning and still can not lift so much. Each person has his own working weight and he is selected individually for all exercises.

Day 1:

  1. Running, exercise bike, ellipsoid, warming up for joints.

  2. Bench press lying: empty bar 20 times, 55 kg 10 times, 75 5 and 90-100 already as a worker. We do 5 approaches 5-6 times.
  3. Bench at an angle of 30 degrees: 3 sets of 8 times
  4. We get up, barbell on the trapeze and do a squat with an empty bar 10-15 times, then 8 times 55 kg, 90 kg on 5 times, 110-120 as a working weight of 5 sets of 5-6 times.
  5. Leave the barbell in its current position and do a calf climb in 2 sets 15-20 times.
  6. Take a stretch.

Day 2:

  1. Warm up.
  2. Deadlift: empty bar 15 times, 55 kg 10 times, 90 kg 2-3 times, 120 kg 2-3 times, 140-150 kg - working, 5 sets of 5-6 time.
  3. Bench press 4 sets of 6-8 times.
  4. French bench press 3 sets of 8 times.
  5. The pull of the bar to the chin 3 sets of 8 times.

  6. Stretch.

Day 3:

  1. Squat with barbell: empty bar 15 times, 55 3-4 times, 90 2 times, 110 2 times 7 times.
  2. Bench press lying in the same way as on day 1.
  3. Bench press at an angle of 45 degrees 3 sets of 8 times.
  4. Thrust to the lower back 5 sets of 8 times.

  5. Shrugs with a barbell in front 4 sets of 8 times.
  6. Stretch.

It is necessary that between 1 and 3 days the break should be longer than between 1-2 and 2-3. Then the legs have time to recover, and you can safely sit down again.

Deadlift can only be done once a week.

How to replace the barbell at home? Partially dumbbells. But dumbbell weights will be less.



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