Best 10 Exercises with Barbell Only for Chest, Back and Legs!
Looking to build serious strength and muscle with a Barbell? We'll walk you through the 10 best barbell-only exercises that focus on the chest, back, and legs. The foundation of any strong physique. For each exercise, you'll find an instructional gif-image and clear explanations, so even if you're a complete beginner, you'll have everything you need to get started.
1. Barbell Bench Press
Lie flat on a bench with your eyes directly under the bar. Grip the bar slightly wider than shoulder-width apart and keep your feet flat on the floor. Unrack the bar and slowly lower it to the middle of your chest while keeping your elbows at about a 45-degree angle from your torso. Press the bar back up explosively until your arms are fully extended without locking your elbows. Maintain a slight arch in your lower back and keep your shoulder blades retracted throughout the movement. This powerful compound lift targets the chest, shoulders, and triceps.
2. Barbell Incline Press
Adjust the bench to a 30–45 degree incline and lie back with your feet firmly on the floor. Grip the bar just wider than shoulder-width and unrack it with control. Lower the bar to the upper portion of your chest, keeping your elbows under the bar and your wrists straight. Push the bar back up while engaging your upper chest and triceps. Keep your back pressed into the bench and avoid flaring your elbows out too far. This variation emphasizes the upper pectoral muscles and front deltoids.
3. Barbell Decline Press
Secure your legs under the decline bench pads and lie back with the bar over your chest. Use a medium grip and lower the bar to the lower part of your chest in a slow, controlled motion. Press it back up while focusing on engaging your lower chest and triceps. Be mindful of maintaining control and stability, as the decline angle can shift the bar path. This variation shifts focus to the lower pectoral region and can help build fuller chest development.
4. Barbell Shrugs
Stand upright with a barbell in front of your thighs, arms fully extended and palms facing you. Keep your feet shoulder-width apart and your knees slightly bent. Shrug your shoulders straight up as high as possible, squeezing your traps at the top. Pause briefly, then lower the bar under control. Avoid rolling your shoulders; keep the motion vertical to prevent strain. This isolation exercise effectively targets the trapezius muscles in the upper back.
5. T-Bar Rows
Position a barbell in a landmine attachment or securely in a corner. Straddle the bar with a V-handle under the bar shaft and lift it with a firm grip. Bend at the hips with a slight bend in your knees, keeping your back straight. Pull the weight toward your lower chest or upper abdomen, squeezing your shoulder blades together at the top. Lower with control and avoid jerking the weight. T-Bar Rows are excellent for building thickness in the mid-back and lats.
6. Barbell Deadlift
Stand with your mid-foot under the barbell and your feet hip-width apart. Bend at the hips and knees to grip the bar just outside your legs. Keep your back flat, chest up, and core braced. Drive through your heels to lift the bar, extending your hips and knees simultaneously until you're standing upright. Reverse the movement to lower the bar back down. Do not round your back at any point. This foundational compound lift builds strength in the hamstrings, glutes, lower back, and traps.
7. Barbell Bent Over Rows
Stand with your feet shoulder-width apart and grip the bar with a pronated (overhand) grip, slightly wider than your shoulders. Bend at the hips until your torso is nearly parallel to the floor, keeping a slight bend in your knees. Pull the bar toward your lower ribcage while squeezing your shoulder blades together. Lower it slowly and repeat. Maintain a neutral spine and avoid jerking the weight. This compound row variation targets the lats, rhomboids, and rear delts.
8. Barbell Squats
Place the barbell on your upper traps (not your neck) and set your feet shoulder-width apart with toes slightly turned out. Brace your core and push your hips back as you bend your knees to lower yourself until your thighs are parallel to the ground. Drive back up through your heels to return to the starting position. Keep your chest up and knees in line with your toes throughout. This total-body exercise primarily targets the quads, glutes, hamstrings, and core.
9. Stiff Leg Deadlift
Stand with the barbell in front of you, feet hip-width apart, and grip the bar slightly wider than your thighs. With a slight bend in your knees, hinge at the hips to lower the bar down your legs, keeping it close to your body. You should feel a deep stretch in your hamstrings as your torso lowers. Keep your back flat and core engaged. Reverse the motion by contracting your glutes and hamstrings to stand back up. This lift focuses on the hamstrings, glutes, and lower back.
10. Barbell Lunges
Place a barbell across your upper back and stand tall with your feet hip-width apart. Step forward with one leg and lower your body until both knees form 90-degree angles. Push through your front heel to return to the starting position, then alternate legs. Keep your chest up and core tight throughout the movement. Barbell lunges are a unilateral exercise that challenges balance and coordination while targeting the quads, glutes, hamstrings, and core.
These were the 10 best barbell exercises for building muscle in your chest, back, and legs. They’re perfect for anyone looking to increase strength and size with barbells. Below, I’d like to share a short documentary I made. It covers the nutrition and training strategies I used to achieve a lean, defined physique. In the video, you’ll see how I dropped to 6% body fat in just 3 months.
Author:
Badreddine Boutaybi
