15 Top Barbell Workouts for Strength, Size and Muscle

From fat loss to strength gain to improving athletic performance, everyone has different fitness goals and training routines. Barbell training is a one-stop-shop for building total-body strength and fat loss as it allows you to lift heavier weights than dumbbells and kettlebells. 

There are many barbell exercises that target major muscle groups for efficiently building strength and size. However, knowing which one to focus on can be overwhelming, especially if you are a beginner. To save you some time and energy, we have assembled the 15 best barbell workouts to consider. Let's get started!

Best Barbell Exercises:

• Barbell Bench Press
• Barbell Incline Bench Press
• Barbell Overhead Press
• Barbell Bent Over Row
• Barbell Front Raise
• Barbell Deadlift
• Barbell Sumo Deadlift
• Barbell High Pull
• Barbell Clean
• Barbell Push Press
• Barbell Clean
• Barbell Thruster
• Barbell Push Jerk
• Barbell Split Jerk
• Barbell Landmine Press
• Barbell Snatch

Barbell Bench Press

The barbell bench press is one of the best exercises to train every major muscle group. It allows you to use greater load and is a must-to-do for powerlifters as bench press (1) is one main conventional deadlift.

Barbell Bench Press Targets

• Pectoralis major
• Deltoids
• Triceps

Benefits of Barbell Bench Press

• Increased strength for your chest, shoulders, and triceps.
• Improves your overall pushing strength.
• Direct carryover to the powerlifting sport.

How To Do The Barbell Bench Press

1. Start by lying on the fitness bench. Keep your feet straight on the floor.
2. Get your eyes directly underneath the barbell and pull your shoulder blades (2) down and together.
3. Place your hands on the bar with a grip greater than shoulder width.
4. Bring your feet closer and take a deep breath.
5. Unrack the barbell and slowly bring it to the middle of your chest (3) as you breathe in. 
6. Arch your back slightly and keep the elbows at a 45° angle relative to the body.
7. Push the barbell back to the starting position.

Safety

Make sure to do the bench press on the rack and keep your eyes on the ceiling so the bar does not misplace. 

Barbell Incline Bench Press

The barbell incline bench press (4) is an ideal chest exercise that emphasizes the upper-chest portion. Regular exercise can help you build proportionate chest mass. It results in filling out entire pecs, giving your body the desired shape.

Barbell Incline Bench PressTargets

• Pectorals (chest)
• Front (Anterior) Deltoids
• Triceps 

Benefits of Barbell Incline Bench Press

• Builds strength and overall body mass.
• Promotes new muscle hypertrophy and strength gains.

How To Do The Barbell Incline Bench Press

1. Lean back on a bench angled from 30 degrees to 45 degrees, using your hip hinge for rotation.
2. Place your feet flat on the floor and slightly arch your back.
3. Set your hands outside the shoulder width and pull your shoulder blades together and down.
4. Take a deep breath and unrack the barbell. Make sure your upper back remains tight.
5. Inhale and slowly lower the bar near your chest.
6. When the bar touches your chest, push it back up in a straight line to the starting point. 
7. Repeat for the desired number of sets. 

Safety

Make sure to keep the bar in line with the wrist and elbows, so the bar remains in place. Grip the bar as tightly as possible to enhance your muscle stability. Don't do this exercise if your lower back is cramping, as it can lead to a potential injury. 

Barbell Overhead Press

Add strength and size to your shoulders with this barbell overhead press exercise. It is perfect for building the deltoid muscle. 

This exercise is excellent for indirectly targeting both the core and triceps. The use of core strength helps stabilize the back and keeps the spine straight. There are several variations to the barbell overhead press. 

Barbell Overhead Press Targets Muscles:

• Shoulders
• Abs
• Traps
• Triceps 

Benefits of Barbell Overhead Press

• Develops whole-body coordination and balance. 
• Improves upper-body strength.
• Builds shoulder muscle and mass. 

How To Do The Barbell Overhead Press

• Adjust the barbell in a rack to the height just below your shoulder. Load the desired weight onto the bar.
• Grip the bar at the shoulder width. Your palms should be facing away from you. 
• Keep the spine in a neutral position, unrack the bar and take two steps back.
• Inhale and press the bar off the chest towards the ceiling. Make sure to place your feet just outside of your shoulder width. 
• Once the bar is locked overhead, exhale and reverse the movement slowly to bring the bar near your chest. 
• Repeat for the desired number of sets. 

Safety

Don't add additional leg drive by extending your knees and hip flexion. Avoid leaning back excessively while pressing. Try to add variations of the overhead press to train your shoulder muscles thoroughly. 

Barbell Bent Over Row

The barbell bent-over row is considered the best back muscle-building exercise for daily training. It is a staple back exercise to target the back, bicep, and core muscles. This exercise is a must for those that perform powerlifting and strength circles.

Targets

• Upper back
• Abs
• Lats
• Shoulders 

Benefits of Barbell Bent Over Row

• Builds and strengthens muscles of the upper back.
• Improves your overall posture.
• Recruits back and legs to stabilize the body.

How To Do The Barbell Bent-Over Row

• Load the barbell with the desired weight.
• Place your feet flat on the floor under the loaded barbell. Keep them shoulder-width apart.
• Bend forward and hold the bar using a double overhand grip while the palms face you.
• Straighten your back, so it is roughly parallel to the floor.
• Initiate the movement by pulling the barbell towards your belly button using the momentum generated by your lower body. 
• Once the bar touches anywhere between your belly button and lower chest, reverse the movement and lower the bar back to the starting position.
• Repeat the entire exercise for the desired number of sets.  

Safety

Make sure to control the bar throughout the exercise. While pulling, keep the tone through the abdominals, so there is no risk of arching excessively through the spine.

Barbell Front Raise

The barbell front raise is a fantastic exercise that allows you to target front deltoids. You can use heavy weights to a greater degree to gain strength and muscle. The bigger deltoid appearance on the front gives your body a nice look. 

Targets

• Shoulders 
• Abs 
• Traps

Benefits of Barbell Front Raise

• Helps develop a wider framed upper body.
• Increases the strength of muscles.

How To Do The Barbell Front Raise

• Load the desired amount of weight onto the bar.
• Stand up straight and grip the bar at shoulder width with your palms facing away.
• Brace your abs, inhale, and slowly raise your arms. Keep the arms straight and elbows locked out.
• Bring the bar parallel to the floor and slowly reverse the movement by lowering the bar back to the starting position. 
• Repeat for the desired number of sets. 

Safety

Don't rely on momentum and keep the exercise movement in your control. Don't lean back excessively as you raise the arm, and make sure not to bounce at the top of the movement. 

Barbell Deadlift

The barbell deadlift trains more muscle than any other exercise. It is famous for gaining overall body strength. Deadlift primarily works your posterior chain, including hamstring muscles, and requires strength from the abs, arms, core, and glutes (5).

It is one of the three main exercises for powerlifters and bodybuilders. The common variations include leg Romanian deadlift (RDL), stiff leg deadlift, and sumo deadlift.

Targets

• Hamstrings
• Forearms
• Glutes
• Middle back
• Lower back (Erector Spinae)
• Upper back
• Quads
• Calves 

Benefits of Barbell Deadlift

• Ideal for building strength and muscle.
• A complete compound exercise for overall body strength gain.
• Provides stability to the whole body. 

How To Do The Barbell Deadlift?

• Stand by positioning your feet at the hip-width and the bar on the floor.
• Lean forward and grip the bar (6) at shoulder width.
• Brace your abs, inhale with a slight bend, and pull up the bar along your legs. Make sure to keep your back straight and neck neutral during this movement.
• Once the hips are locked out, reverse the movement and bring the bar down at the starting position by hinging forward and pushing the hips back.
• Reset and repeat the entire exercise for the desired number of sets.  

Safety

Keep the crease of the armpit over the bar to track the bar linearly. Squeeze the bar to prevent it from drifting away from the body. Also, ensure not to retract your shoulder blades as it shortens the arms' length, thereby requiring a higher range of movement. 

Barbell Sumo Deadlift

The barbell sumo deadlift is a highly effective exercise for building maximum muscles and strength in the posterior chain, including leg and back muscles. It indirectly trains calves, quads, traps, lats, forearms, and lower back muscles as well. This variation of the traditional barbell and Romanian deadlift (RDL) is less fatiguing than others and allows you to lift heavy weights. 

Targets

• Hamstrings
• Lower back (Erector Spinae)
• Middle back
• Upper back
• Quads
• Lats
• Calves 
• Adductors 

Benefits of Barbell Sumo Deadlift

• Ideal for overall body muscle gain.
• Safer than other variations.
• More specific and beginner-friendly. 
• Improves the upper back and lockout strength.

How To Do The Barbell Sumo Deadlift?

• Stand tall and straight in a hip-width stance with the loaded bar over the top of your shoelaces. 
• Hinge forward and grasp the bar at shoulder-width with an overhand grip.
• Keep the back straight, bring the hips forward, exhale, and pull the bar up the front of your body.
• Keep the bar close to your body and hold it until you count to 2.
• Inhale and lower the bar to the floor slowly at the starting position.
• Repeat for the desired number of sets.

Safety

Keep your back straight and your torso upright. Also, position your feet and knees in the same direction. Make sure to use a wider stance as it lowers your center of gravity and helps you keep the torso upright and achieve the correct form. 

Barbell High Pull

The barbell high pull exercise is the variation of clean and helps develop full-body power. It primarily targets the muscles of the shoulders and traps. The high pull is also considered a combination exercise that targets other muscle groups, including the upper back and hamstrings.

It has significant application in sport-specific training (7), allowing you to develop clean strength. 

Barbell High Pull Targets

• Abs
• Biceps
• Glutes
• Quads
• Shoulders
• Hamstrings
• Traps 

Benefits of Barbell High Pull

• Builds size and strength through the back, legs, and shoulders.
• The lifting helps improve the deadlift.
• Increases your grip strength and upper back strength. 

How To Do The Barbell High Pull? 

• Stand on the floor with your shins roughly two inches away from the barbell.
• Keep the feet shoulder-width apart, and your toes pointed slightly outward.
• Grab the barbell with an overhand grip while pushing your hip back and bending your knees.
• Pull up the bar and shrug your shoulders as high as possible.
• Slowly reverse the movement and lower the bar back to the starting position.
• Repeat for the desired number of sets. 

Safety

Keep your chest up during the entire movement and avoid leaning forward excessively. Do not use your upper body to provide strength; try to move seamlessly between different sections of the high pull. 

Barbell Clean

The barbell clean is a full-body exercise with extremely explosive movement. It is commonly performed in athletic training and Olympic weightlifting competitions. The combination of a deadlift-like pull and a front squat (8) like push allows you to build strength and power. 

This exercise primarily targets shoulders and quads but requires strength from other upper body muscles. 

Targets

• Quads
• Biceps
• Calves
• Forearms
• Glutes
• Traps
• Shoulders
• Hamstrings
• Upper back 

Benefits of Barbell Clean

• Improves mass and strength in the quad muscles.
• An advanced-level exercise that trains the overall body.
• The best exercise for those who don't have access to an Olympic lifting coach. 

How To Do The Barbell Clean

• Place the barbell in front of you on the floor loaded with the desired weight.
• Keep the feet shoulder-width apart and grab the bar with a grip greater than shoulder width.
• Drop your hips and start pulling the bar away from the floor. Make sure to keep the bar close to your body. 
• Once the bar reaches above your knees, shift your knees forward and jump straight up.
• Shrug your shoulders and push the bar upward aggressively.
• Rotate the elbows facing forward and get into a squat position; catch the clean on your shoulder while positioning your hands outside the shoulders.
• Reverse the movement and bring the bar back to the starting position.
• Repeat for desired numbers of sets.

Safety

This movement occurs in a vertical position, so don't push your hips forward. If you are a beginner, start from the middle of the thigh until you perfect your form. 

Barbell Push Press

The barbell push press is a fantastic upper body exercise that targets your shoulders (9), particularly deltoid muscles. It involves the triple extension of knees, hips, and ankles, and the lower body dip (posterior chain) helps you lift more weight. This exercise is an efficient way to lift overhead, especially for those participating in fitness competitions and training. 

Targets

• Shoulders
• Deltoids
• Triceps
• Trapezius

Benefits of Barbell Push Press

• Builds muscle and strength.
• Increases stress in shoulders, triceps, and upper body.
• It allows you to use more weight than the overhead press.

How To Do The Barbell Push Press?

• Stand straight with the loaded barbell in front of you on the floor. 
• Grab the barbell with a grip greater than shoulder width.
• Inhale, brace your core, and keep the knees slightly bent. 
• Keep your knees and hips extended as you push the bar overhead. Shrug your shoulders and lock your elbows entirely out. 
• Lower the bar to the front of your shoulders, slightly higher than the chest.
• Once the bar touches the shoulder, repeat the movement.

Safety

If you can’t handle a barbell, better start with a body bar or dumbbells instead. It is not an ideal exercise for those with shoulder issues or lower back pain. Make sure to use the proper technique to avoid the risk of potential injury and achieve good form. 

Barbell Thruster

The barbell thruster exercise (10) helps you build both mass and strength in your glutes. This exercise uses a combination of front squat and overhead press movement patterns. This is why it is considered to train the muscles of your legs and shoulders. However, it requires you to get trained in other exercises and variations first. 

Targets

• Quads
• Abs
• Calves
• Glutes
• Lower back
• Hamstrings
• Triceps (11)
• Shoulders
• Upper back 

Benefits of Barbell Thruster

• Builds more glute mass and power than any other hip extension exercise.
• Easier to perform and is a less technical exercise.
• Provides core, pelvis, and lower back stabilization. 

How To Do The Barbell Thruster?

• Position the barbell to just below your shoulders and load the desired weight.
• The feet should be shoulder-width apart before you grip the bar.
• Keep your spine in a natural position (12)  and unrack the bar.
• Inhale, move two steps backward, and complete a front squat movement. Make sure to flex your knees and hips together simultaneously.
• Extend your legs while pressing your whole foot into the floor.
• Propel the bar upward into the push press position. 
• Exhale and keep your body steady while returning to the starting position.
• Repeat for desired numbers of sets.

Safety

Control the bar while bringing it back close to your chest. Don't lean back excessively as you press. Avoid doing this exercise if you have any lower back issues or injuries. 

Barbell Push Jerk

Barbell push jerk exercise involves moving the weight from your shoulders to overhead by gaining strength from lower-body muscles. This exercise is also known as power jerk and trains you to lift heavier weights. 

Though not common in lifting competitions, this exercise can significantly improve your bodybuilding training for building mass and strength.  

Targets

• Glutes
• Hamstrings
• Calves
• Traps
• Core
• Shoulders
• Hip flexors
• Quadriceps
• Lats 

Benefits of Barbell Push Jerk

• It helps you build strong and stable shoulders.
• Improves coordination, power, and speed.
• Strengthens and mobilizes your upper body. 

How To Do The Barbell Push Jerk?

• Place the barbell on your shoulder and grab it with your hands positioned greater than shoulder width.
• Place your feet hip-width apart and bring your elbow in front of the bar.
• Go down with a slight bend in the knees and hip hinge while keeping the back flat.
• Quickly extend your hips and legs while pushing the bar upwards aggressively. As the bar goes up, get yourself under it.
• Extend your arms completely to lock the bar overhead.
• Reverse the movement slowly and bring the bar near your shoulders.
• Repeat for the desired number of sets.

Safety

Since this exercise requires much overhead mobility, you must perfect your form beforehand. Keep the bar close to the body for a controlled movement. 

Barbell Split Jerk

The split jerk is the variation of the jerk exercise. It is a multi-joint, full-body exercise that helps you build explosive power and strength. 

This exercise is commonly performed in Olympic weight lifting and trains glutes, quads, and hamstrings (posterior chain). It involves nearly every body muscle, making it an extremely explosive movement. 

Targets

• Hamstrings
• Glutes
• Shoulders
• Quads
• Calves
• Traps
• Upper back 

Benefits of Barbell Split Jerk

• Builds explosiveness for sports.
• Ensures muscle gain in the traps.
• Full body exercise that targets nearly every important muscle of the body. 

How To Do The Barbell Split Jerk

• Position the barbell at chest height.
• Grab the barbell with an overhand grip with hands positioned slightly more than the shoulder width.
• Inhale, brace your core, and dip slightly at the knees while descending the hip.
• Accelerate your hips upward as you press the bar overhead. Make sure to keep your arms fully extended.
• Once the bar is in the overhead position, drop underneath and then stand up in a staggered stance by moving one step back with the front foot and forward with the back leg.
• Bring the bar back to the starting position in a controlled manner.

Safety

Keep the barbell close to your body for a controlled movement. Also, this is an advanced exercise so if you are a beginner, start light while focusing on perfecting your form. 

Barbell Landmine Press

The barbell landmine press falls somewhere between the vertical and horizontal press (13). It primarily targets upper body muscles and strengthens your balance and core stability. 

This unique exercise is excellent for those who lack shoulder mobility. It trains your muscles from different angles and positions, helping you gain muscle mass and power.  

Targets

• Obliques
• Glutes
• Triceps
• Anterior deltoids
• Forearms
• Upper back 

Benefits of Barbell Landmine Press

• Increase grip strength and provide better shoulder stability.
• Allows you to train the overhead press safely.
• Provides better core stability while reducing strength imbalances. 
• Trains body muscles from different angles. 

How To Do The Barbell Landmine Press

• Stand straight on the floor while positioning your feet hip-width apart.
• Hold the end of the barbell with one hand a few inches away from your shoulder. Keep your lats, grip, and core engaged while holding the barbell.
• Extend your elbow and reach forward.
• Slowly reverse the position and lower the barbell back down.
• Repeat for the desired number of sets. 

Safety

Complete this movement in a controlled fashion to avoid any risk of injury. Don't keep the barbell too close to the shoulder at the start of the movement, as it can make the start of the press more difficult. 

Barbell Snatch

The barbell snatch exercise (14) is meant to build strength and power throughout the entire body. This multi-joint movement improves your core stability and coordination. It involves multiple muscles from the lower body as well as the upper body to ultimately raise the bar above your head. 

Targets

• Abs
• Glutes
• Hamstrings
• Shoulders
• Quads
• Traps

Benefits of Barbell Snatch

• Stabilizes and trains the whole body.
• Increase muscle mass in hamstrings and shoulders.

How To Do The Barbell Snatch

• Place the barbell in front of you on the floor and load the desired amount of weight.
• Grab the barbell with an overhand grip wider than shoulder-width. 
• Go down with a slight bend in your knees and hips while keeping the back flat.
• Inhale and pull the bar up just above your knees. 
• Once the bar is rested just above the knees, aggressively push it toward the ceiling by extending your knees and thrusting the hips.
• Extend your arms over the head for a lockout while pushing your feet into the floor.
• Reverse the movement and bring the barbell to the starting position.
• Repeat for the desired number of sets. 

Safety

Make sure not to pull the bar with your arms. Do not try this exercise if you have lower back issues, as it can put you at risk of potential injury. Also, move the barbell in a vertical position from start to end. 

Conclusion

Building strength requires the right combination of training and fuel. The barbell workouts focus on fundamental human movements, allowing you to get bigger and stronger. These workouts, when performed accurately, help you achieve your fitness goals faster. Make sure to warm your body before the session so your muscles and joints are ready for the grind. 

This brings us to the end of this detailed guide about the best barbell workouts. We hope this article helped you learn all about the major barbell workouts you can add to your training for building strength (15) and power. 

References

1. https://pubmed.ncbi.nlm.nih.gov/25799093/ 
2. https://journals.lww.com/nsca-jscr/Abstract/1995/11000/Effects_of_Variations_of_the_Bench_Press_Exercise.3.aspx 
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818249/ 
4. https://pubmed.ncbi.nlm.nih.gov/25799093/
5. https://www.researchgate.net/publication/339302672_Gluteus_Maximus_Activation_during_Common_Strength_and_Hypertrophy_Exercises_A_Systematic_Review
6. https://www.sciencedirect.com/science/article/pii/S1050641120300705
7. https://pubmed.ncbi.nlm.nih.gov/25853914/
8. https://pubmed.ncbi.nlm.nih.gov/19002072/
9. https://www.researchgate.net/publication/319061549_Exercise_Technique_The_Push_Press
10. https://pubmed.ncbi.nlm.nih.gov/18978615/
11. https://pubmed.ncbi.nlm.nih.gov/31487841/
12. https://www.researchgate.net/publication/259349874_Neutral_Spine_Control_Exercises_in_Rehabilitation_After_Lumbar_Spine_Fusion 
13. https://www.researchgate.net/publication/348570141_Vertical_and_horizontal_barbell_kinematics_indicate_differences_in_mechanical_advantage_between_using_an_arched_or_flat_back_posture_in_the_barbell_bench_press_exercise
14. https://www.researchgate.net/publication/265360227_Kinematic_Analysis_of_the_Barbell_During_the_Snatch_Movement_of_Elite_Asian_Weight_Lifters
15. https://journals.lww.com/nsca-jscr/Fulltext/2017/12000/Strength_and_Hypertrophy_Adaptations_Between_Low_.31.aspx