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Chest Exercises Using a Spring Bar

author image Lana Billings-Smith
Lana Billings-Smith has been writing professionally since 1997. She has been published in the "Montreal Gazette" and the "National Post." She also teaches and lectures at McGill University. A certified personal trainer, she holds a Bachelor of Arts with a specialization in leisure sciences and a minor in therapeutic recreation.
Chest Exercises Using a Spring Bar
A closeup of a man's chest and arm muscles. Photo Credit Tariq Dajani/Photographer's Choice/Getty Images

A spring bar is a steel bar with a tension spring in the center and two handles — rubber or plastic coated — at either end. The spring bar is a portable, inexpensive piece of workout equipment that you can use at home or in the office. You can do a range of chest exercises with the spring bar. Some of these exercises mimic more expensive, larger exercise machines that you would normally only have access to in the gym.

Bar-Pull With Spring Bar

The bar-pull with spring bar exercises your pectorals as well as your upper-back and shoulder muscles. Holding one end of the bar in each hand in a sideways, underhand grip, raise the bar directly over your head and then bend your elbows so that the bar sits behind your head. Your elbows should be pointing in front of you. Exhaling, bring the ends of the bar together so that they meet behind your head. Hold for three counts before relaxing and repeating the push 10 times for three sets.

Upward Bend

The upward bend exercise works your pectoral muscles as well as the biceps and triceps in your arms. Standing with your feet hip-width apart, hold one end of the spring in either hand with an underhand grip. Your palms should be facing outward. Exhaling, bend the bar upwards by rotating both of your wrists, stopping when the ends of the bar are as close together as possible. Your elbows should bend slightly as you do this. Return to the starting position and repeat 10 times for three sets.

Bending Down

Similar to the upward bend, the downward bend has you holding the spring bar in your hands, also in front of your chest, but with an overhand grip. Rotating your wrists, let your elbows bend slightly as you push downwards with both hands, trying to bring the ends of the bar as close together as possible. Hold the downward bend for four counts before returning to the starting position and repeating 10 times for three sets. This exercise targets your pectoral muscles as well as your biceps.

Overhead Chest Fly Variation

A variation on the dumbbell chest fly, this exercise works out your pectoral muscles as well as your triceps, biceps and shoulder muscles. Holding the spring bar with a handle in each hand, position your arms so that your upper arms are out to the sides and parallel to the floor. Your elbows should be bent at 90-degree angles so that your forearms are perpendicular to the floor and beside your head. Keeping your hands in a sideways-overhand grip, exhale as you bend the ends of the bar forward so that the ends meet near the front of your head. Your forearms should come together. Hold the position for three counts before returning to the starting position. Repeat 10 times for three sets.

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