Most gyms offer several types of barbells to choose from, depending on what sort of exercises you’re doing. Olympic-style barbells are seven feet long, designed for supporting large amounts of weights for exercises like squats, bench presses and power lifts. You add weight plates to both ends of the Olympic barbell before each exercise.
Fixed-weight barbells are usually much smaller. You can’t adjust the weight on these barbells, but their small size makes them easier to maneuver for exercises like bicep curls or traveling lunges.
Bench Press
Step 1
Adjust the bench to the desired angle before you lie down. You can do bench presses on a flat, incline or decline bench. Some gyms offer separate, nonadjustable benches for each variety of bench press instead of adjustable benches.
Step 2
Position a barbell on the racking pins above the bench and load it with the appropriate amount of weight. Put an equal number and size of weight plates on each side of the bar, and secure them in place with a weight collar at each end.
Step 3
Lie face up on the bench. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart, and push it up off the racking pins. Shift the bar so that it’s directly over your chest.
Step 4
Inhale as you bend your arms, lowering the bar until it nearly touches the midline of your chest. Ideally your elbows should be slightly lower than your shoulders in the down position, but you can reduce the range of motion if you experience shoulder discomfort or instability.
Step 5
Exhale, pushing the bar back up to the starting position. Repeat for the desired number of repetitions.
Lunges
Step 1
Position a fixed-weight barbell across the back of your shoulders. The barbell should rest on your shoulder and back muscles, not your neck. If no small barbells are available or the small, fixed barbells aren’t heavy enough, you can use a large barbell loaded with weight plates, secured by collars, instead.
Step 2
Stand up straight. Take a sizable step forward with your right leg. Lower your hips straight down until both knees are bent at a 90-degree angle. Allow your rear heel to come up off the floor.
Step 3
Push with both legs to straighten back up, stepping back to the start position.
Step 4
Repeat steps 2 and 3, this time leading with your left leg. Continue alternating legs until you’ve completed the desired number of repetitions on both sides. If you're using a small barbell, you can step forward instead of back every time you lunge; these are called traveling lunges.
Tips and Warnings
- If you think you might need a spotter, talk to someone you trust about spotting you before you begin your set. If you don’t have a partner to spot you, ask gym staff for help before you turn to other exercisers.
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