There are four motions that you need to learn in order to become an expert barbell lifter.

There may be a lot of expensive equipment in a gym, but the barbell is sure to be the center of attention for any exerciser. Strength training is a great way to get the toned arms, strong abs, and ripped chest that everyone desires.

But, especially when you're just starting out, lifting hefty weights is no picnic. Muscle strain, pain, or even fracture can result from a single misstep. The key is to take it easy at first and master the fundamentals before going on to more advanced concepts. Here are four fundamental barbell movements that any serious lifter should know.

Position yourself such that the bar is directly over your upper face while you are lying on your back on the bench. Ensure that your feet are planted firmly on the ground.

With both hands, grab the barbell in such a way that the palms of your hands are facing away from your face and your hands are shoulder-width apart from each other. This will allow you to perform the exercise.

During the process of pressing the bar straight upwards until it is balanced over your shoulders, use your abdominal muscles, glutes, and quadriceps. Extending your hands to their furthest extent is recommended.

In order to grip the barbell, you should bend your knees and hinge at your hips. Keep in mind that the distance between your hands should be equal to the breadth of your shoulders. Straighten your back at all times.

You should hinge at your hips and bend your knees in order to lower your body and take up the weight off the ground. This should be done while keeping your back straight. When you are lifting the barbell, be sure that your arms are straight.

While you are at the top, take a moment to pause, pinch your butt, and then gently return the weight to the ground.

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