What muscles do you train by lifting a barbell?

Lifting barbells is a common fitness method. It has a good training effect on multiple muscle tissues, such as the pectoralis major, biceps, triceps, etc. It has a good training effect on the waist and back muscles as well as the lower limb muscles. When doing barbell fitness exercises, you must understand some precautions and be sure to do it within your ability. If you exercise improperly, it is easy to cause sports strain.

What muscles do you train by lifting a barbell?

Lifting a barbell can exercise the pectoralis major, biceps, triceps, deltoids, latissimus dorsi, abdominal muscles and legs

Upper limbs: shoulders (anterior, middle and posterior deltoids); biceps and triceps; pectoralis; latissimus dorsi; trapezius; abdominal muscles

Rear Deltoids: Barbell Press Behind the Neck

Anterior deltoids: front draw or barbell pull-up

Middle deltoid: You can buy a dumbbell and do lateral raise for this area. . . . Barbells are basically useless

Biceps: Standing Barbell Curl

Triceps: If you don't have enough equipment, you'll already be working your triceps when you bench press.

Trapezius: Barbell Shrug

Barbell lifting categories

Barbell lifting is generally divided into front overhand barbell clean and jerk, front snatch barbell, underhand barbell clean and jerk, and rear back barbell clean and jerk. Because the front backhand snatch is too dangerous, the back clean and jerk is too dangerous and difficult, and the back hand snatch is too difficult, it is not a commonly used barbell training method. Lifting a barbell with one hand is quite difficult, so I will not describe it in detail for now.

1. Overhand clean and jerk barbell

With your hand facing outward and the back of your hand facing inward, pick up the barbell from the ground and place it flat on your chest. Use your arms to lift the barbell using the muscles in your arms, chest, back, etc. until your arms are perpendicular to the ground and straight.

2. Backhand clean and jerk barbell

With your backhand facing inward, pick up the barbell from the ground and place it flat on your chest. Use your arms to exert force. Use the muscles in your arms, chest, back, especially your arms and pectoral muscles, to lift the barbell until your arms are almost perpendicular to the ground.

3. Rear back lift barbell

With your hands over your shoulders, pick up the barbell and place it behind your back. Use your arms, back, and entire body to lift the barbell.

4. Lift the barbell for a group

A set of continuous barbell lifting, a 30 kg barbell, is usually lifted 5-10 times. Regular exercisers can try 20-40 times, and advanced people can try more than 100 times. You can do a set of continuous barbell lifts while standing or by crossing your legs and taking steps.

Precautions

1. The weight of the barbell should not be too heavy and should not exceed the amount that the body can complete at that time.

2. If you find that you cannot lift the bar or feel something strange in your body, you should stop immediately and put the barbell down slowly or quickly.

3. Be cautious when performing snatches and back lifts, especially when lifting heavy barbells.