Barbell Chest Exercises for Bigger and Stronger Pecs

Looking to build a bigger, stronger chest? Barbell chest workout are a great way to do it.

There are many chest exercises to choose from, but the barbell lets you lift heavier weights through a wide range of motion, which gives your chest an effective workout.

Barbell chest exercises are the secret weapon you need to maximize your upper body strength. It will help you build more thickness, muscle, and strength in your chest.

In order to train the chest effectively, we will discuss the following.

• Anatomy Of Chest Muscles
• What Are Chest Barbell Exercises?
• How To Train Chest With Barbell
• Benefit of Barbell Chest Exercises
• 10 Best Barbell Chest Exercises
• Technique To Maximize Chest Workout
• FAQs

Know About Chest Muscles

The chest muscle is commonly known as the pectoralis (pecs) muscle. These muscles attach the shoulders and arms to the clavicle and the thoracic cage.

When people talk about their pectoral muscles (pecs), they are actually referring to two different muscles: the pectoralis major and the pectoralis minor

Pectoralis Major

The pectoralis major is a thick, fan-shaped muscle that attaches to the upper arm, spans across the chest to the collarbone, and connects to the sternum (breastbone). The pectoralis major has two functional subdivisions –the upper and lower regions.

• The upper region is referred to as the sternoclavicular head because of its attachment to the clavicle.
• The lower regions are referred to as the ‘sternocostal head’ because it attaches not only to the sternum but also to the costal cartilages of the ribs.

Pectoralis Minor

Located under the pectoralis major, the pectoralis minor is a much smaller, triangular muscle. It originates from the middle ribs and attaches to the coracoid process of the scapula.

What Are Chest Barbell Exercises?

Barbell chest workout are weight-training exercises in which participants lift heavy weights loaded onto a barbell. The weight is delivered by weight plates, which allow you to work your way up to lifting heavier weights.

Barbell chest exercises are effective for progressive overload, which refers to progressively increasing tension levels in the muscle over time

Almost all gyms have all the equipment you need to start doing barbell chest exercises. Even if you buy a bench, you can do barbell workouts at home.

Some of the most popular barbell chest exercises include the incline bench press, flat bench press, close-grip bench press, and reverse-grip bench press

How To Train Chest With Barbell

If you want to develop stronger and bigger pecs, then you should start doing chest training with a barbell. You can lift more weight with a barbell than with dumbbells because they’re more stable. That is why barbell chest presses are generally more effective at building strength in your chest. They also train your triceps, which will give you the added bonus of extra work for the biggest muscles in your arms.

One of the most important things you can do if you want to build a bigger chest with bar is to remember to not just focus on strength-building exercises, but also need to focus on isolation exercises.

To structure an effective chest workout with a barbell to increase mass and strength, the number of reps and sets will vary based on your fitness level, weekly workout frequency, and strength training goals.

For strength gains, do 4 to 6 sets of 1 to 6 reps each exercise with a weight that is at least 85% of your one-repetition maximum (1RM) The fewer reps you perform, the closer to 100% of your 1RM you should strive for.

If your goal is hypertrophy (muscle growth), perform three sets of each exercise, using loads that are 70 to 85% of your 1RM for 8 to 12 reps.

When training for endurance, it is usually recommended to use higher reps (15 to 20 repetitions) and moderate loads, with a weight that is at least 50 to 70% of your 1RM.

Benefit of Barbell Chest Exercises

There are multiple reasons that motivate you to do barbell chest exercises, and below I’ve mentioned some of them.

Barbells are a valuable tool in the arsenal of a person who wants to gain strength efficiently. Exercise experts also point to several other benefits of barbells.

• A barbell chest workout strengthens the muscles of the upper body, including the pectorals, arms, and shoulders.
• Barbell exercises allow for progressive overload, which refers to increasing tension levels in the muscle over time. This is an effective way to build strength and size.
• Chest barbells exercises provide versatility, can help you strengthen virtually every muscle in the body with a wider range of resistance.
• The barbell is a very simple tool, so it is easy to learn the basic lifts quickly.
• When practised with proper form, barbell exercises can help build strength in your stabilizer muscle groups, helping you stand up tall and keep your back straight.
• Other benefits of adding a barbell chest workout to your weight-training regimen include increasing upper body strength, improving muscular endurance.

10 Best Barbell Chest Exercises To Build Mass and Strength

Here is the list of the 10 best chest barbell exercises which help to train the chest at various angles and strengthen and to build a well-developed chest.

1. Barbell Bench Press

The barbell bench press is a classic chest exercise that is popular in all weight lifting circles. This exercise should be the main part of your barbell chest workouts.

The flat bench press is a compound exercise that works multiple muscle groups at the same time. It primarily targets the pectoral muscles (chest), but it also engages your shoulders, triceps, and even your core to some extent.

It is the fundamental exercise for the upper body and should be a part of any best chest exercises regime. That’s why the barbell chest press is always at the top of the list for chest development.

Muscles Worked

Primary: Pectoralis

Secondary: Anterior deltoid, Triceps.

How To Do Bench Press

1. Lie flat on the bench keeping your feet on the floor for better balance.
2. Retract scapulae, keep wrists straight and grip just outside shoulder width
3. Unrack the barbell and hold it above your chest with your arms fully extended
4. Now lower the bar under controlled motion until it touches above the chest (around the nipple area).
5. Now raise it until your arms are nearly locked out.

Tips

• Keep a controlled motion and avoid jerky movements.
• Do not bounce the weights off the chest.
• Avoid too much arching of the back.
• For heavyweights, use a spotter.

2. Incline Bench Press

The Incline barbell chest Press is a great exercise to add to your barbell chest exercise, arsenal. It is a version of the traditional bench press in which the bench is positioned at about a 30-45 degree angle.

The Incline Bench Press exercise focuses on the upper chest and helps build a massive chest. The incline angle also allows for greater activation of the anterior deltoids (front shoulder muscles).

Experiment with different incline angles to find what targets your upper chest most effectively—usually, a 30-45 degree angle works well for most people

The study found that the most activity for the upper part of the pectoralis major muscle was occurred when the bench was angled at 30 degrees.

Muscles Worked

Primary: Upper pectoralis.

Secondary: Lower Pectoralis, Anterior deltoid, triceps.

How To Do Incline Bench Press

1. Lie on an incline bench, and set at about 30-45 degrees.
2. Grasp the barbell with a grip slightly wider than shoulder-width apart.
3. Lift the weight off the rack and hold it above you at arm’s length.
4. Lower the bar until it just touches above the nipple area.
5. Raise your arms until they are nearly locked out.

Tips

• Keep your elbows close to your sides when lowering and raising the weight.
• Perform press in a controlled manner.
• Set a bench at about 30-45 degrees inclined. Do not go more upright as the stress shifts more to the shoulders rather than the chest area.

3. Barbell Decline Press

The barbell decline bench press is an excellent exercise for strengthening your lower chest muscles. It’s a variation of the flat bench press, a popular chest workout.

In a decline chest press, the bench is set to 15 to 30 degrees on a decline. This angle places your upper body on a downward slope, which activates the lower pectoral muscles as you push weights away from your body.

The decline angle places less stress on the shoulders and reduces the risk of shoulder strain and allows you to lift heavier weights.

Muscles Worked

Primary: Lower Chest

Secondary: Upper pectoralis, Triceps, Anterior Deltoid.

How To Do Barbell Decline Press

1. Lie back on a decline bench with your feet on padded supports.
2. Grasp the barbell with a grip slightly wider than shoulder-width apart.
3. Unrack the barbell and hold it above your lower chest with your arms fully extended.
4. Slowly lower the barbell towards your lower chest.
5. Push the barbell back up to the starting position. Avoid locking your elbows at the top.
6. Repeat the desired number of reps.

Tips

• Make sure your feet and legs are securely hooked under the leg brace
• Keep a controlled motion and avoid jerky movements
• For heavyweights, use a spotter.

4. Barbell Pullover

If you’re looking for a way to get more creative with your barbell chest workout, why not try a barbell pullover exercises?

The barbell pullover is a compound exercise that works multiple muscle groups at once. It is helps to build a strong rib cage and build serratus anterior muscle to build a complete chest and back.

When done correctly, it also helps to increase flexibility and range of motion in the chest and shoulders.

Muscles Worked

Primary: Chest

Secondary: Shoulder, Triceps, Back

How To Do Barbell Pullover

1. Lie on a bench in a way that only your upper back and shoulders are supported,
2. Grasp a barbell with both hands and get it straight over your chest.
3. Lower the barbell in an arc slowly, getting a good stretch in your rib cage. Lower the barbell as far as possible.
4. Pull the barbell back over your chest until your arms are fully extended again.
5. Complete your desired number of repetitions and sets.

Tips

• Maintain a slight bend in your elbows.
• Maximum stretching ensures the greatest expansion of the rib cage.
• Relax your hips and let them fall, as relaxed hips help in extra expansion.

5. Incline Reverse Grip Bench Press

An Incline bench barbell press with a reverse grip actually shifts the most focus to the upper pecs. Start out light and make sure your thumbs are hooked around the bar for safety.

The reverse-grip bench press may not seem like an upper chest move, but it is absolutely an upper pec exercise as explained in this exercise anatomy.

Muscle Worked

Primary: Upper Pectoralis.

Secondary: Front deltoid, Triceps, Biceps, forearm muscles, Pecs.

How To Do Incline Reverse Grip Bench Press

1. Lying on a flat bench, grasp the bar with a supinated (reverse) grip, hands shoulder-width apart, and thumbs around the bar.
2. With your elbows tucked in close to your sides, slowly lower the bar down to your lower pecs.
3. Press the bar back up to the start position in a slight backward arc without letting your elbows flare out.
4. Don’t lock out your elbows at the top of the rep; keep a bend in your arms, maintaining control of the weight at all times.

Tips

1. Hold a neutral spine throughout the movement to prevent injury.
2. Perform press in a controlled manner.
3. Exhale on pushing movement, and inhale when returning to the starting position.
4. Contract the chest muscles at the top of the movement.

6. Reverse Grip Press

This simple and highly effective shoulder-friendly pressing variation helps to build mass and strength in your chest and triceps.

The floor press focuses on the end range of chest presses (bench press) which is when the triceps are most active. It is generally done to improve lockout strength and to hone in on tricep development.

The reverse grip simply allows you to alter how the triceps are hit (i.e. medial head). 

Muscles Worked

Primary: Triceps, pectoralis major.

Secondary: Anterior deltoid.

How To Do Reverse Grip Press

1. Lie flat on a bench-press bench with your feet flat on the floor. With your hands shoulder-width apart, grasp the barbell with an overhand grip.
2. Unrack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible.
3. At the bottom of the movement, your elbows should be a little lower than your shoulders.
4. Press the bar back up to the starting position.

Tips

• Using anything closer than a shoulder-width grip increases triceps involvement, but can increase stress on the wrists.
• If you’re new to weight lifting and this exercise, use a spotter.
• Inhale slowly as you lower the bar to your chest, and exhale during the push upward.
• Perform the exercise using a slow and controlled movement.

9. Landmine Floor One Arm Chest Fly

The landmine floor one arm chest fly is a unilateral exercise that targets the chest, shoulders, and triceps muscles.

You can also perform this exercise with both arms by using a double-sided landmine attachment or performing the exercise one arm at a time.

You can also perform the exercise on a bench instead of on the floor.

How To Do Landmine Chest Fly

1. Place one end of the landmine barbell in the corner of a room, or use a landmine attachment.
2. Lie on the floor with your head facing the landmine attachment and grab the other end of the bar with one hand.
3. Extend your arm and keep it straight up with the palm facing inward.
4. Lower the arm down and out to the side in a controlled manner until you feel a stretch in your chest.
5. Contract your chest muscles to bring your arm back up to the starting position.
6. Repeat for the desired number of reps and then switch sides.

Tips

• Keep your core engaged and your back flat on the floor.
• Use a lighter weight to ensure proper form and avoid strain on your shoulder joint.
• Avoid jerky or fast movements and focus on a slow and controlled motion.

Know More: Chest Dumbbell Fly: Muscle Worked, Foam, Alternative

8. Close-Grip Bench Press

The close grip bench press is a variation of the bench press and an exercise used to build muscle and strength in the triceps. This position places emphasis on building strength and size of the triceps muscles, as well as the chest.

The close grip bench press is a superior movement when talking about exercises that will pack mass onto your triceps. This exercise is another great option that will help you to target the chest and triceps and grow upper body.

Muscles Worked

Primary: Triceps, pectoralis major.

Secondary: Anterior deltoid.

How To Do Close-Grip Bench Press

1. Lie flat on a bench-press bench with your feet flat on the floor. With your hands shoulder-width apart, grasp the barbell with an overhand grip.
2. Unrack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible.
3. At the bottom of the movement, your elbows should be a little lower than your shoulders.
4. Press the bar back up to the starting position.

Tips

• Using anything closer than a shoulder-width grip increases triceps involvement, but can increase stress on the wrists.
• If you’re new to weight lifting and this exercise, use a spotter.
• Inhale slowly as you lower the bar to your chest, and exhale during the push upward.
• Perform the exercise using a slow and controlled movement.

9. The Landmine Chest Press

If you’re looking for a way to get more creative with your inner chest workout, why not try the landmine barbell chest press exercise?

The landmine chest press is a weightlifting exercise done with a barbell and a piece of equipment called a landmine. One end of the barbell is connected to the landmine, which secures the barbell to the floor. You hold the other end of the barbell at chest level.

It can be performed in a kneeling position, which increases core involvement and can improve core stability and strength of the abdominal muscles. It is one of the best inner chest exercises, and you should add it to your barbell chest workout regimen.

Muscle Worked

Primary: Inner and upper Pectoralis major.

Secondary: Arms, Core, and shoulders

How To Do The Landmine Chest Press

1. Place a barbell in a landmine holder or set up a barbell in a corner. Then add weight plates to the free end of the barbell.
2. Assume a half kneeling position with the knee under your hip, toes tucked, and rib cage down.
3. Press the barbell up straight in front of you until your arms are extended, avoiding hyperextension at the elbows.
4. Hold the weight for a second and focus on contracting your chest muscles.
5. Slowly lower the weight back towards your chest and then repeat for the recommended reps

Tips

• To secure the barbell, you can interlock your hands around the bar.
• Lean your body forwards slightly and engage your core muscles to help with stabilization.
• Exhale on pushing movement, inhale when returning to the starting position.
• Contract the chest muscle at the top of the movement.

Know More: Landmine Exercises For Building Muscle And Strength

10. Smith Machine Hex Press

Finally, if you’re looking for one more effective barbell chest exercise, try the Smith machine hex press.

It effectively targets the inner chest and provides definition to the overall chest.

Hex press by smith machine gives effective engagement and excellent weight distribution. But it is difficult to organize and requires lots of attention and details.

Muscles Worked

Primary: Inner pectoralis major.

Secondary: Anterior deltoid, triceps, Lats.

How To Do Smith Machine Hex Press

1. Take a bench, set it to flat, and take a barbell with handles attached to a smith machine.
2. Lie back on the bench with the handles held together and resting on your chest.
3. Keeping the grip firmly together, press them straight out in front of your chest.
4. Lower the weights under control. Then repeat the desired number of reps.

Tips

• Focus on powerful contractions and slow eccentric.
• Perform press in a controlled manner.

Technique To Maximize Barbell Chest Workout

To effectively train the chest, it’s important to focus on both training volume and technique. Here’s what you need to know:

1. Optimize Training Volume

Training volume refers to the total amount of work you perform during a workout, including the number of sets, reps, and weight used.

Of course, the number of sets and reps will be determined based on your fitness journey, but here is a great starting point.

Sets

According to the latest scientific evidence, 12–20 weekly sets per muscle group may optimize muscle growth.

• Beginners (with a year or less of training) should aim for about 12 weekly sets.
• An Intermediate trainee (with two to four years of training) can increase the volume to 16 sets per week.
• An advanced trainee (four or more years of training) may be able to get in up to 20 weekly sets.

When a certain amount of volume stops being effective and your progress stalls, you can add sets to increase volume and use that as a driver of renewed progress. 

Reps

The best rep ranges and loads to work with.

• For muscle endurance: Aim for 15-20+ reps, with a moderate amount of resistance.
• For muscle strength: 6-10 reps, with a heavier amount of resistance.
• For muscle hypertrophy (increased muscle size): Aim for 3-4 sets of 8-12 reps, with a moderate to heavy amount of resistance.

It’s best to start with fewer reps and sets at first, and then increase them as you get stronger.

Beginner Friendly Barbell Chest Workout Plan

The following chest workout is highly effective and would show results if done with proper technique and sequence.

Exercise	Sets	Reps
Flat Bench Press	4	6-8
Inline Bench Press	4	8-10
Barbell Pullover	3	10-12

Advance Barbell Chest Workout Routine

This advance barbell workout makes it slightly more challenging for a beginner.

Exercise	Sets	Reps
Decline Bench Press	4	8-10
Incline Barbell Press	4	10-12
Reverse Grip Press	4	10-12
Landmine Chest Press	3	8-10

Note: You’ll need to use a range of equipment (dumbbell, cable, bodyweight) and techniques if you want to effectively train the muscle group.

Chest Workout Using Different Equipment:

• 10 Best Chest Workout With Dumbbells
• Best Cable Chest Exercises And Workout Routine
• Bodyweight Chest Exercises: Beginner To Advance

Perform a good warm up using a lower stress movement, such as the incline push, to prepare your body for heavier loads and decrease the risk of injury. Be consistent and adjust the workload to what feels best for you.

Frequently Asked Question

How do you build your chest with a barbell?

There are numerous barbell chest exercises and workouts that help you develop stronger and bigger pectoral muscles. The bench press is by far the most well-known barbell chest exercise.

Are barbells better than dumbbells?

It is statistically proven that most of you will be 20% stronger when you’re using barbells for the same exercise. Most of you will also find it easier to progress with barbells rather than dumbbells.

How Often Should You Train Your Chest? 

Ultimately, your results will depend on your ability to adequately recover from your workouts. It is recommended that you allow at least 36 to 48 hours of rest before training the same muscle groups again, in order to allow for sufficient recovery. It is advised that you do not train the chest more than two times per week.

Takeaways

If you want to totally train the muscle group, you’ll need to try other exercises using a range of equipment and techniques. Variety is one of the major keys for muscle adaptation, so challenging your chest in different ways will be a key driver for growth.

No matter if your goal is a sculpted chest or a stronger upper body, working the chest muscles can only enhance your quality of life. The above barbell chest exercises, along with a high-protein diet, may help increase the size and strength of these muscles.

Chest Workout to Build Mass and Strength