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The Best Chest Barbell Workout For Mass

Target your Chest with This Chest Barbell Workout For Mass. Barbell Exercises for Chest target the inner, outer, lower and upper pectoral muscles.
The following workout routine will help you strengthen the muscles in your Chest.

The 11 Best Chest Barbell Workout For Mass

  • Bench Press
  • Bench Press – Close-Grip
  • Bench Press – Wide-Grip
  • Bench Press – Incline
  • Bench Press – Incline; Wide-Grip
  • Bench Press – Decline
  • Bench Press – Decline; Wide-Grip
  • Bench Press – Decline; to Neck
  • Barbell Pullover – Bent-Arm
  • Barbell Pullover – Straight-Arm
  • Barbell Pullover – Straight-Arm; Across Bench; Close-Grip

 

let’s go to work

each exercise 3 Sets of 10 reps

Bench Press

  1. Lie down on your back on the bench and grasp the barbell with both hands in a medium-grip position.
  2. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.
  3. Breathe out while pushing the bar and breathe in while lowering it back.

 

Bench Press – Close-Grip

  1. Lie down on your back on the bench and grasp the barbell with both hands in a close-grip position.
  2. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.
  3. Breathe out while pushing the bar and breathe in while lowering it back.

 

Bench Press – Wide-Grip

  1. Lie down on your back on the bench and grasp the barbell with both hands in a wide-grip position.
  2. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.
  3. Breathe out while pushing the bar and breathe in while lowering it back.

 

Bench Press – Incline

  1. Lie down on your back on the incline bench and grasp the barbell with both hands in a medium-grip position.
  2. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.
  3. Breathe out while pushing the bar and breathe in while lowering it back.

 

Bench Press – Incline; Wide-Grip

  1. Lie down on your back on the incline bench and grasp the barbell with both hands in a wide-grip position.
  2. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.
  3. Breathe out while pushing the bar and breathe in while lowering it back.

 

Bench Press – Decline

  1. Lie down on your back on the decline bench and grasp the barbell with both hands in a close-grip position.
  2. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.
  3. Breathe out while pushing the bar and breathe in while lowering it back.

 

Bench Press – Decline; Wide-Grip

  1. Lie down on your back on the decline bench and grasp the barbell with both hands in a wide-grip position.
  2. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.
  3. Breathe out while pushing the bar and breathe in while lowering it back.

 

Bench Press – Decline; to Neck

  1. Lie down on your back on the decline bench and grasp the barbell with both hands in a medium-grip position.
  2. Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.
  3. Breathe out while pushing the bar and breathe in while lowering it back.

 

Barbell Pullover – Bent-Arm

  1. Lie down on your back on one end of the bench and hold the barbell below your head height, elbows at 90 degree angles.
  2. Raise the barbell and bring it on top of your chest while keeping the angles in your elbows still and slowly return to starting position.
  3. Breathe out while raising the barbell and breathe in while lowering it back.

 

Barbell Pullover – Straight-Arm

  1. Lie down on your back on one end of the bench and hold the barbell at your head height, arms extended.
  2. Raise the barbell  up until your arms are perpendicular to the floor and slowly return to starting position.
  3. Breathe out while raising the barbell and breathe in while lowering it back.

 

Barbell Pullover – Straight-Arm; Across Bench; Close-Grip

  1. Lie down on your back across the bench and hold the barbell at your head height, arms extended.
  2. Raise the dumbbell up until your arms are perpendicular to the floor and slowly return to starting position.
  3. Breathe out while raising the barbell and breathe in while lowering it back.

 

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