4 Top Barbell Exercises to Build Muscle Mass

The barbell is a top, vital piece of equipment for any fitness enthusiast looking to build strength and size. Almost every gym has barbells, and they feature in many homes where owners prefer to train and keep fit from the comfort of their home.

Whether you’re squatting, lifting or pulling one over your head, the barbell is essential for a versatile and effective workout that targets multiple muscle groups. The best part? You can easily adjust the weight to match your fitness level and progress over time, making it suitable for beginners and seasoned athletes alike.

For athletes looking to make the most of their dumbbell workouts and build muscle quickly, adding research-backed supplements from a reliable source like Deus Medical can enhance your results and help you achieve your fitness goals faster.

With that in mind and from a good list, we’ve chosen 4 of the best barbell exercises to help you increase muscle mass and become the best possible version of yourself.

Clean and Press

This exercise combines the pulling force of the deadlift with the overhead press. It’s an Olympic-style lift that can build muscle mass throughout the body.

To get started, grab a barbell with an overhand grip and quickly pull it, as in a deadlift. Now press your hips forward and throw the weight up, forming an overhead press-style grip. This exercise works your traps, quads, hamstrings, glutes, triceps, and deltoids.

Experts recommend doing 3 – 8 reps of this exercise.

Barbell Squats

Squats are famous muscle mass builders that help you spread the strength and gains to your lower body. It’s also a compound movement that uses several muscles in your legs, promoting a more significant hormone response and increasing muscle mass.

Starting is the major part, but once you understand it, you’ll keep adding and pushing more weight. Head to a loaded barbell on a squat rack and position yourself so the bar rests on your shoulders. Hold still with your hands.

Lift the barbell off the rack and take several steps away. Then, squat downwards, keeping your back straight, from your shoulder to your feet. Do a 90-degree bend or slightly less at the knees. Don’t go any deeper than that until your form and technique are right.

Complete the squat by powering back up to a standing position. This exercise works your glutes, hamstrings, quads, abductors, and calves. Ensure you perform warm-up squats before moving to heavy weights.


Referred to as the king of all lifting exercises, deadlifts train almost every muscle in your body, leaving you feeling super strong. It’s easy to start but challenging to master. Besides, poor executions can damage your back.

Stand with your feet roughly shoulder-width apart, a loaded barbell on the ground. Bend at your knees, leaving your back straight. Look forward as your hands come down to grab the bar, then use an overhand grip with your palms facing towards you.

With your back straight, bring the barbell up, lifting it with your legs and hips. Now, bring it to your waist and an upright standing position. Keep your arms straight and lower the back down when you push your hips backwards, bending at your legs and with your lower back straight.

It will work many muscles, including your back, glutes, legs, forearms and shoulders.

The Bench Press

The bench press is another famous lift exercise for building muscles and bulking your upper body. It’s pretty simple to do, and it recruits muscles in your arms and chest for gains.

You can start from a bench or floor position. Lie under a barbell and grasp it with both hands, maintaining a shoulder-width distance. Lower the bar by dropping your arms and flexing your chest.

Get the bar to touch your chest or hover just above it lightly, then press the barbell back up with fully extended arms. You’ll work significant muscles like your pectoral muscles, deltoids, and triceps. Experts recommend doing 3×10 bench presses, increasing weights as you go on.


Building muscle mass is a journey you should enjoy, and with these barbell exercises, you can work virtually every muscle in your body. Ensure you correct the forms and techniques when doing any of these exercises to avoid injuring your body and wasting your efforts.

Thankfully, you can set up at home or hit a gym. Whatever you choose, don’t cut corners to achieve sizeable muscles too soon. Get your training program and stick to the sets. Rest and recovery are essential because barbell exercises can get intense, leaving you drained.

Before you incorporate any supplements or medication, remember to consult with you healthcare provider to ensure they are safe and suitable for your health needs.

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