Exercise library · Barbell
Barbell exercises
The big lifts and their variations, for when you have a bar to hand.
Tap an exercise to see how it's done.
Chest4
Back9
Shoulders4
Landmine pressVideo
Starting position
Stand firmly in front of the anchored bar and hold its free end at one shoulder with the same-side hand.
The movement
Press the bar up and forward until your arm is straight, then lower the end with control to your shoulder.
Most common mistake
Don't lean or twist your body, brace your stomach and let your arm drive the bar forward and up.
Overhead press
Videoalso called ohp, military pressPush press
VideoUpright row
Video
Biceps4
Triceps2
Quads3
Hamstrings2
Glutes1
Forearms3
Full body5
How to train with a barbell
The barbell lets you lift the most, and you can increase the weight in small steps. That is why it is the foundation of most strength programmes: the squat, bench press, deadlift, military press and barbell row together train almost your whole body.
Because the weights get heavy, technique matters more here than with other equipment. Learn the movement with a light weight, add a little at a time and let your form look the same from the first rep to the last.
Safety
- Use the safety bars in the rack when you squat and bench, so you can drop the bar if you can't get it back up.
- Lock the plates with collars, so they don't slide off when the bar tilts.
- Ask for a spot when you bench heavy without safety bars.
Common mistakes
- Adding weight too fast. Small steps week after week take you further than big jumps you can't handle with good form.
- Skipping the warm-up. Do a few sets with lighter weight before the heavy ones, so you find the movement before it counts.
Want them set out in a programme?
Tell BIP what equipment you have, and BIP builds a weekly programme from exactly what you can use, with sets, reps and rest worked out. You log your weights as you train and see your progress afterwards. The first week is free, no card.
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