Barbell · Chest
There are 3 barbell exercises for the chest here: all compound movements, all beginner level. Good places to start: Barbell Bench Press and Close Grip Bench Press. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The main chest muscle is the pectoralis major. It has an upper (clavicular) portion that attaches to the collarbone and a larger lower (sternocostal) portion that attaches to the breastbone and ribs. Together they bring the upper arm across the body, press it forward and rotate it inward. The smaller pectoralis minor sits underneath and helps move the shoulder blade. Presses also work the front of the shoulders and the triceps.
02
With a barbell, warm up with the empty bar, add weight in small steps and keep a log so you can beat last session's numbers. Use collars, and safety arms or a spotter for heavy squats and presses. The barbell lets you lift the most weight and add it in small steps, which makes it the classic tool for building strength with squats, presses, deadlifts and rows.
03
Start with one pressing movement you can load progressively, such as a barbell or dumbbell bench press or push-ups, then add a fly or an incline variation. If you train at home, push-up variations (incline, decline, diamond, wide) let you change the angle and difficulty without equipment.
BeginnerIntermediateAdvanced
Beginner compound barbell exercise for the chest, also working the triceps and shoulders.
Beginner compound barbell exercise for the triceps and chest, also working the shoulders.
Beginner compound barbell exercise for the chest, also working the triceps and shoulders.
Free GymStreak calculators that go with chest training.
Guides from the GymStreak blog on this topic.
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