Best Chest And Back Workouts With Barbells For Women

The Barbell Bench Press is a key exercise for building upper body strength, targeting the chest, shoulders, and triceps. It’s commonly used in fitness programs and is essential for evaluating upper body strength.

How to do it

1. Lie on a bench with your shoulder blades squeezed together and feet flat on the ground.
2. Ensure your head, shoulders, and butt are on the bench throughout the exercise.
3. Grip the barbell slightly wider than your shoulders and lift it above your chest.
4. Engage your core by tightening your stomach muscles as you lower the barbell to your chest, keeping your elbows at a 45-degree angle.
5. Gently touch your chest with the barbell, then push it back up to the starting position while exhaling.

The Barbell Incline Bench Press is a variation of the standard bench press that targets your chest while focusing more on the shoulders and upper chest. It's great for building strength in these areas.

How to do it

1. Lie back on an incline bench (45-60 degrees), keeping your shoulder blades squeezed together and feet flat on the floor.
2. Grip the barbell just outside shoulder-width and lift it above your shoulders with your arms extended.
3. Brace your core, lower the barbell to your upper chest by flexing your elbows at a 45-degree angle, then gently touch your chest.
4. Exhale and push the barbell back to the starting position.

The Barbell Decline Bench Press is a chest exercise that emphasizes the lower chest. It also strengthens your triceps and shoulders while lying on a decline bench.

How to do it

1. Lie down on a decline bench, placing your heels on the ground and squeezing your shoulder blades together.
2. Make sure the bench supports your head, shoulders, and buttocks.
3. Grab the barbell with your hands slightly wider than shoulder-width and hold it above your shoulders.
4. Tighten your core and lower the barbell to your chest, keeping your elbows at a 45-degree angle.
5. Lightly touch the barbell to your chest, then push it back to the starting position.

The Bent Over Barbell Row is an effective exercise for strengthening your back, shoulders, and arms. It uses a barbell for stability, helping you focus on building strength, making it a good introduction to more advanced lifting techniques.

How to do it

1. Stand with your feet shoulder-width apart and a barbell on the ground near your shins.
2. Bend your hips back and slightly bend your knees to reach for the barbell while bracing your core.
3. Grab the barbell with your palms facing you and lift it to knee height by extending your hips.
4. Pull the barbell towards your belly button by bending your elbows at a 45-degree angle.
5. Lower the barbell back to knee height and repeat.

The Floor Press is an upper-body exercise that targets your chest, triceps, and shoulders. You lie on the floor and press a barbell up, which helps build strength while protecting your shoulders.

How to do it

1. Lie on your back on the floor with your shoulder blades squeezed together and your knees bent, feet flat on the ground.
2. Ensure your head, shoulders, and butt are touching the floor, and the barbell is at arm height on a rack.
3. Unrack the barbell and place it above your shoulders.
4. Brace your core by breathing deeply and tightening your abdomen.
5. Bend your elbows at a 45-degree angle and lower the barbell to touch your elbows gently to the floor.
6. Exhale and press the barbell back to the starting position.

The Australian Chin Up is a bodyweight exercise that strengthens your back, biceps, and shoulders. You perform it from a low, inclined position using a bar, making it easier than regular Chin Ups. It's a great way for beginners to build strength towards full Chin Ups.

How to do it

1. Lie underneath a low bar and grab it with an underhand grip, hands shoulder-width apart.
2. Keep your legs and body straight, starting with your arms fully extended.
3. Pull your chest towards the bar while keeping your elbows close, engaging your core to maintain a straight line.
4. Lower yourself back to the starting position and repeat.

The Reverse Grip Barbell Bent Over Row is a great exercise for beginners that works your back, biceps, and shoulders. By using a reverse grip, you can better target your biceps and engage different back muscles. Holding a barbell offers stability, allowing you to focus on lifting properly.

How to do it

1. Stand with your feet shoulder-width apart.
2. Grip the barbell with an underhand grip (palms facing you).
3. Bend your hips back, keeping your knees slightly bent, until the barbell rests just in front of your shins at a 45-degree angle with your torso.
4. Pull the barbell towards your belly button by bending your elbows, keeping your back straight.
5. Lower the barbell back to the starting position in a controlled manner.

The Pause Barbell Decline Bench Press works the lower chest, triceps, and front shoulders. This exercise includes a pause at the bottom to improve strength and explosive power, making it more challenging than regular decline bench presses.

How to do it

1. Lie flat on a decline bench with your feet secured under pads.
2. Hold a barbell just outside your shoulders with arms straight.
3. Bend your elbows to lower the barbell until it lightly touches your middle chest at a 45-degree angle.
4. Pause for 1 to 2 seconds, then push the barbell back to the starting position.
5. Repeat for the desired number of reps.

The Pause Barbell Incline Bench Press is a strength-building exercise that mainly works the upper chest, shoulders, and triceps. It involves pausing at the bottom of the lift to improve control and stability, making it a great way to build muscle and break through exercise plateaus.

How to do it

1. Lie back on an incline bench with your feet flat on the ground.
2. Grip the barbell with your hands slightly wider than shoulder-width, arms extended above you.
3. Lower the barbell to your upper chest while bending your elbows at a 45-degree angle.
4. Pause for 1 to 2 seconds when the barbell touches your chest.
5. Push the barbell back up to the starting position.
6. Repeat for the desired number of reps.

The Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.

How to do it

1. Set a barbell at waist height.
2. Grab the bar with both hands, slightly wider than your shoulders.
3. Lie under the bar, keeping your body straight from your heels to your shoulders.
4. Lift your body by bending your elbows and pulling your chest towards the bar.
5. Lower yourself back to the starting position.

The Landmine Row is a strength exercise that mainly works your back, shoulders, and biceps. It uses a landmine to create a unique movement, helping increase muscle mass and strength while varying your workout routine.

How to do it

1. Stand with your feet shoulder-width apart, straddling the barbell, and face away from the landmine anchor.
2. Engage your core and keep your back straight.
3. Bend your knees slightly, hinge at your hips, and grip the barbell near the base.
4. Lift the barbell to knee height by extending your hips.
5. Pull the barbell towards your lower ribcage or chest by bending your elbows.
6. Lower the barbell back to the starting position.

The Single Arm Landmine Row is an exercise that targets your back muscles. By using one arm at a time, you can focus on building strength evenly and improving stability.

How to do it

1. Stand with your feet shoulder-width apart, facing away from the landmine anchor.
2. Brace your core to maintain a neutral spine.
3. Bend your knees slightly and hinge at your hips to reach for the barbell with your right hand.
4. Lift the barbell to knee height by extending your hips.
5. Pull the barbell towards your lower ribcage or until a plate touches your chest with your right elbow.
6. Lower the barbell back to the starting position and repeat on the left side.

The Reverse Grip Bench Press is an exercise that strengthens the upper chest, triceps, and shoulders. By using an underhand grip, it increases upper chest activation and improves overall upper body strength, requiring proper form for safety.

How to do it

1. Lie flat on your back on a flat bench.
2. Grip the barbell with palms facing your head, hands just outside shoulder width.
3. Lower the barbell towards your lower chest by bending your elbows at a 45-degree angle from your body.
4. Push the barbell back up to the starting position slowly.

The Pause Bench Press is a modified bench press that focuses on the lower part of the lift. This exercise works the chest, triceps, and shoulders, helping you build strength and control by pausing briefly with the barbell at chest level before pressing it up.

How to do it

1. Lie flat on a bench with feet under your knees.
2. Hold a barbell just outside your shoulders with arms extended.
3. Bend your elbows at a 45-degree angle until the bar touches your chest.
4. Pause for 1 to 2 seconds before pushing it back up.
5. Repeat for the desired number of reps.

The Pendlay Row is a back exercise that also works your biceps and shoulders. It involves lifting a barbell from the ground to improve strength and muscle mass, with each rep starting from a complete stop for better form and power.

How to do it

1. Stand with your shins just in front of a barbell.
2. Bend at your hips to reach down and grip the bar with both hands, shoulder-width apart.
3. Pull the barbell towards your belly button by bending your elbows.
4. Lower the barbell back to the ground and repeat for the desired number of reps.