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The ONLY 5 Barbell Exercises You Need for Muscle Mass

Everything you need for progress.

Learn the 5 barbell exercises you need for muscle mass, if you want to enhance your hypertrophy.

These have been chosen and explained by Critical Bench.

5 Barbell Exercises you Need for Muscle Mass

“BIG Frank Rich delivers the good news about gaining muscle mass… by coaching you through the only 5 barbell exercises you need for muscle mass.”

“It’s true! If you only did these 5 barbell exercises in your workouts, you would absolutely see muscle mass gains. Sure, there are 100s of fantastic muscle building exercises but at their core, everything boils down to the BIG LIFTS that involve the most muscle. These are known as Compound Lifts.”

mobilise your shoulders for overhead strict press 5 Barbell Exercises you Need for Muscle Mass

Compound Lifts

“The compound lifts like squats, deadlifts, bench press, overhead press and bent over row are the exercises that move the needle most in your training. Do these and only these with proper form, consistency and increase in weight and over time you will GROW!”

“This translates to strength gains, muscular gains, athletic gains and most exciting, hormonal gains. That’s right, these lifts are the ones that have the GREATEST impact on your anabolic response to weight training.”

“Now it’s time to watch and learn about the ONLY 5 Barbell Exercises You Need for Muscle MASS”

Video – 5 Barbell Exercises you Need for Muscle Mass

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Muscles of the Upper Body

The upper body is comprised of the shoulders, arms, chest, torso and neck.

5 Barbell Exercises you Need for Muscle Mass – Upper Trapezius

The upper trapezius is a muscle in the back of your neck that attaches to the skull, spine and scapula. When it contracts, it lifts your shoulders up towards your ears.

5 Barbell Exercises you Need for Muscle Mass – Levator Scapula

The levator scapulae muscle is located on the upper back, just below and behind your neck. It’s attached to the upper arm bone (humerus) and one of your shoulder blades (scapula). The levator scapulae helps move your scapula up and down, as well as rotate it from side to side.

The levator scapulae can become tight if you have poor posture or if you spend long periods of time in front of a computer screen or reading with your head tilted too far forward.

5 Barbell Exercises you Need for Muscle Mass – Rhomboids

The rhomboids are a group of muscles located on the back of your body. They’re responsible for pulling your shoulder blade down towards your spine, as well as helping to stabilize the shoulder joint.

5 Barbell Exercises you Need for Muscle Mass – Pectoralis Minor

The pectoralis minor is a small muscle located beneath the pectoralis major. It inserts on both the coracoid process and anterior surface of the medial border of its tendon.

The main action of this muscle is to pull your shoulder blade toward your spine—this causes flexion in your upper arm, so it brings your arm closer to your body. The pectoralis major also performs this action, but it’s not as effective at it because of its larger size.

5 Barbell Exercises you Need for Muscle Mass – Serratus Anterior

The serratus anterior is a muscle that originates along your shoulder blade, and it inserts into your upper ribs. This muscle helps you to protract (pull) your shoulder blades forward. It also can assist in shoulder stabilization, which means keeping them from moving around as much during certain movements.

Chelsey Grigsby does back squat standing calf raise Bodyweight Exercises for the Upper Abs

5 Barbell Exercises you Need for Muscle Mass – Subclavius

The subclavius muscle, a small muscle in the shoulder and neck region that attaches to the collarbone and rib cartilage, can become injured.

5 Barbell Exercises you Need for Muscle Mass – Subscapularis

The subscapularis is a thick muscle that originates at the upper part of the scapula and inserts at its lower border.

It’s located in the back of your shoulder and helps to rotate your arm forward. It also stabilizes your shoulder joint by helping to control abduction (moving away from the midline) and internal rotation.

5 Barbell Exercises you Need for Muscle Mass – Supraspinatus

The supraspinatus, or upper part of the shoulder, is a small muscle that helps rotate your arm outward.

It’s a part of the rotator cuff and is used in daily activities such as lifting, reaching and throwing.

Infraspinatus

The infraspinatus is a muscle that lies on the back of the shoulder and helps to rotate your arm outwards.

It also stabilizes the shoulder joint by helping to keep it in its socket when you are lifting heavy weights such as dumbbells or barbells.

Teres Minor

The teres minor muscle is a small muscle that lies just beneath the infraspinatus and originates from the lateral border of the scapula, near its inferior angle (the lower corner).

Its insertion onto the medial border of the humerus forms part of the short head of your rotator cuff.

Deltoid – Anterior, Mid, Posterior

  • Deltoid – Anterior, Mid, Posterior
  • Pectoralis Major – Clavicular, Sternocostal and Medial.
  • Latissimus Dorsi – Lateral and Medial.

Triceps Brachii – Lateral Head, Medial Head, Long Head

The triceps brachii is a large muscle that produces straightening of the arm. The lateral head extends the arm; the medial head extends and flexes the forearm; and the long head also extends and laterally rotates it.

All of these muscles help keep our shoulders and arms working properly.

All of these muscles help keep our shoulders and arms working properly. They are important for posture and balance, as well as lifting and carrying things, swimming, climbing or running.

Conclusion

All of these muscles help keep our shoulders and arms working properly. If they become injured or weak, it can lead to problems that affect your daily life.

Use these 5 barbell exercises to stay strong and build muscle.

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