The pectoral muscles running across your chest are a major point of focus for many gym-goers. To maximize the effects of your chest workout, you'll need to work the pectoral muscles from different angles, but you don't need a lot of equipment or even a gym membership to do it. With only a barbell and a movable weight bench, you can work all regions of your pecs for a chiseled and strong chest.
Bench Press
The bench press is one of the most popular and fundamental pectoral exercises out there. With proper form, you'll work your entire chest as well as your triceps and shoulders in a single exercise. Lie on a flat bench with your feet flat on the floor and the barbell set on the rack above your face. Grip the bar with your hands a bit wider than shoulder-width apart. Have a spotter remove the barbell from the rack as you extend your arms directly toward the ceiling. Slowly bend your elbows to lower the barbell until it touches your chest just underneath your armpits. Push the barbell back toward the ceiling.
Bench Press Variations
Performing a traditional bench press on a bench set at a decline shifts the focus on the exercise to your lower pectoral muscles. Set your bench to a 20- to 40-degree angle and perform the press as usual. To target your upper portion of your chest, perform the bench press on a bench set to a 45- to 60-degree incline. Moving your hands toward each other on the bar during a flat bench press transfers more of the workload to your triceps while still working your chest.
Barbell Pullover
Pullovers work your chest, shoulders, triceps and upper back using the resistance of a barbell and a flat bench. Lie on the bench with your feet flat on the floor holding a barbell across your upper thighs with your palms facing down and your hands hip-width apart. With your arms straight, lift the barbell in an 180-degree arch until your arms are extended directly behind your head with your palms facing the ceiling. Reverse the motion to return the barbell to the starting position.
Barbell Pushup
Barbell pushups work your pectoral muscles as would a tradition pushup, but also incorporate core stability training for a stronger abdomen. Place a barbell on the floor with about 10 lbs. loaded on each side. Grip the bar with your hands directly below your shoulders and extend your legs out behind you in pushup position. Bend your elbows to lower your body until your chest nearly touches the barbell. Extend your arms, pushing your body back into the starting position.
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