Using a barbell, you can build your chest. It wouldn’t be a good idea to start without warming up. If done wrong, you may cause an injury in muscles or joints. In many cases you might even need a coach or a trainee to guide you, so that you don’t injure yourself or lift the barbell while you lift up.

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Barbell Chest Lift

With the barbell, keep your hands spread so they are a littler wider than the shoulders. With a little strain in your abdominal muscles, keep your shoulders on the bench and lift your chest up a little in the air. Lift the barbell up and check to make sure your elbows are straight. The elbow joints should be even with the shoulders when you bring the barbell down. Continually repeating it will give you the best effect.   

Barbell Incline Chest Press

Lie back on a bench, inclined at a 30 degree angle. You do some of the same things here that you do in the chest press. Your shoulders should be down on the bench and chest up with tight abdominal muscles. Lift the barbell up and check to make sure your elbow are straight. Now let down the barbell, making sure that the elbow doesn’t go any further then shoulders. Doing repetitions will give you the best results.

Deckined Free Weight Press

Lie back on a decline bench press and place your feet in the footpad. Now grab a barbell with distance between your hands wider than your shoulder width. Lift the barbell with the arms to an arms length from the chest. The bar should then be brought back down, to be situated scarcely  above the lower chest. On the way down, your arms should be placed at a forty-five degree angle with the chest. The further you let your arms go out, the more stress there will be on your shoulder joints. Now bring the barbell back to where you began. This time you might need the help of your trainee. Be careful about putting too much strain on your joints and muscles because you could damage them.