Best Chest And Tricep 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 Close-Grip Bench Press targets the triceps more than the standard bench press by keeping your hands closer together. This exercise is ideal for adding triceps strength to your chest workout.

How to do it

1. Lie on a bench with your shoulder blades squeezed together and feet flat on the ground.
2. Grab the barbell with hands slightly closer than shoulder-width apart, and lift it over your chest.
3. Lower the barbell toward your chest by bending your elbows, keeping them close to your body.
4. Touch the barbell lightly on your chest, then push it back up 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 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 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 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 Incline Barbell Skull Crusher is a tricep exercise done on an incline bench. It helps stretch and strengthen the triceps by using a barbell for added stability, allowing for better focus on the movement.

How to do it

1. Lie back on an incline bench set at 45-60 degrees, keeping your shoulder blades tight and heels on the ground.
2. Hold the barbell with a shoulder-width grip, positioned above your shoulders.
3. Keep your upper arms still as you bend your elbows to lower the barbell above your forehead.
4. Exhale and extend your arms to lift the barbell back to the starting position.