Barbell Fitness Guide Upper Body

Upper Body Barbell Workout Guides at Xercise4Less Gyms

Work on your chest and back as well as your arms in our focused Xercise4Less Upper Body Barbell Workout Guide. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user you’ll add muscle and strip away excess fat from your upper body as you exercise using just barbells.

Work out the right fitness programme with a Personal Trainer in your local Xercise4Less gym but make sure it includes an upper body barbell session to really tone you up. If you need technical help with any barbell chest workouts or barbell back exercises, our fitness team will be on hand to guide and motivate you whenever you need them. Start transforming your real body with a real barbell workout for your upper body today.

The Best Upper Body Barbell Workout

Don’t just hit your exercise goals, smash your fitness targets when you benefit from this Xercise4Less Upper Body Barbells Workout Guide. Get a real grip on your fitness with the following barbell exercise for your upper body including chest, back, and arms: 

Repeat these barbell lifts back to back. Try to make your transitions between each of the upper body barbell moves as smooth as possible and focus on quality barbell reps with good form. Once you complete the set of upper body barbell exercises, take a one-minute rest.

If you’d prefer to use a full body workout with barbells, check out our Full Body Barbell Workout Guide or focus on your legs and glutes with our Lower Body Barbell Workout Guide. Don’t worry about barbell technique when you can get advice from our friendly Personal Trainers. You won’t have to be concerned about queuing for fitness equipment during your barbell session either. At any Xercise4Less gym you can choose from 2 Sets of 10-45kg straight barbells and 2 Sets of 10-45kg EZ Curl barbells.

Read on for more detailed instructions on how to perform these upper body barbell exercises correctly.

Barbell Incline Bench Press Exercise for Upper Body Workout

Start your upper body barbell workout plan with the muscle-adding Barbell Incline Bench Press.

Load the barbell to an appropriate weight for your training. Lay on a bench with your feet flat on the ground, driving through to your hips. Arch your back and retract your shoulder blades. Take a medium, pronated grip covering the rings on the barbell. To start, remove the barbell from the rack and hold the weight above your chest with your arms extended. Flex your elbows and lower the barbell to your sternum. Keep your lats tight and your elbows slightly drawn in. Touch your torso with the barbell and then extend your elbows to return the barbell to the starting position.

Do 8-12 Incline Bench Press upper body reps and repeat in 3 sets. Rest for 1 minute.

Upper Body Workout with a Barbell Military Press

With a Barbell Military Press as part of your upper body workout you’re focusing on your chest, shoulder and triceps as well as improving your upper back strength.

Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Press the barbell above your head explosively until your arms are fully extended, then lower the barbell while maintaining control.

Do 6-8 Barbell Military Press upper body reps and repeat in 3 sets. Rest for 1 minute.

Barbell Row Upper Body Exercises

Barbell Rows are a key part of your upper body exercise plan. Work your back, your hips and your arms and build up your biceps with this effective upper body exercise.

Stand with your foot under the bar in a medium stance. Bend over and grab the barbell in a medium grip, palms down. Unlock your knees while keeping your hips high. Lift your chest and straighten your back. Pull the barbell against your lower chest and then return the bar to the floor. Breathe. Straighten your back, take a big breath, hold it. Then do your next rep.

Do 8-12 Barbell Rows upper body reps and repeat in 3 sets. Rest for 1 minute.

Upper Body Exercises with Barbell Curls

Barbell Curls are perfect for working out your upper body, particularly exercising your biceps.

Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward, and the elbows should be close to the torso. Start here. While holding your upper arms stationary, curl the weights forward while contracting the biceps as you breathe out, only moving your forearms. Continue the movement until your biceps are fully contracted and the barbell is at shoulder level. Hold the contracted position for a second and squeeze your biceps hard. Bring the bar back to the starting position slowly as you breathe in.

Do 8-12 Barbell Curls upper body reps and repeat in 3 sets. Rest for 1 minute.

Join Xercise4Less Gyms for Effective Upper Body Barbell Workouts

You don’t need to be a fitness expert to work out that you can completely transform your real body at Xercise4Less Gyms. Using this Upper Body Barbell Workout guide you can start your fitness journey the right way and achieve your health and wellbeing goals as quickly as possible. This guide to exercising with a barbell is complemented by all the right equipment in our fully stocked gyms around the country. Benefit from 2 Sets of 10-45kg straight barbells and 2 Sets of 10-45kg EZ Curl barbells in your local Xercise4Less gym. You don’t just have to focus on your upper body either. You can also access an informative Xercise4Less Full Body Barbell Workout Guide or target your legs and glutes with our Lower Body Barbell Workout Guide.

Getting fit with Xercise4Less Gyms means working out with barbells but also working on your nutrition and your attitude to exercise. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, at the People’s Gym we offer everything you need to hit your fitness goals from the latest resistance and cardio machines to a Ladies Only gym zone. Try our incredible Body Transformation Camps or workout with our friendly Personal Trainers to get your fitness journey really humming. Exercise in our dedicated Spin studio, functional fitness area or combat zone to ramp up your fitness. Or try our inclusive group exercise classes and feel the power of the Xercise4Less gym community.

Join Xercise4Less Gyms today and put this barbells workout guide to full use. Use barbells to sculpt your upper body by losing weight or adding muscle. At every stage of your fitness journey, the Xercise4Less fitness team will be with you.

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