Intense 5-Minute Barbell Chest Workout | How to Build a Bigger Chest!

By
Mike Kenler
September 14, 2020

Intense 5-Minute Chest Workout — Barbell Only!

What’s up Aliens! Today, we are going to take on an intense barbell chest workout together. This 5-minute chest workout is designed to build serious size and strength in your pecs. This routine can be performed as an intense finisher or you can complete multiple sets for a full chest workout!

TOTAL LENGTH: 5 minutes

INTENSITY LEVEL: High

EQUIPMENT NEEDED: A barbell and weights 

Skill Level

BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps, increase weight and/or take fewer breaks. 

Download the Anabolic Aliens workout generator app EXERPRISE to create custom workouts just like this one!

Once you are able to perform this barbell chest workout without any extra needed rests for the desired amount of sets, then you can step it up to the next experience level recommendation, up the total volume by increasing time per exercise or switch it up completely with different chest exercises following the same type of progressional methods!

1. Standing Alternating Landmine Fly 

Secure the barbell in a landmine attachment, in a corner, or however you can stabilize the end of one side of the bar on the ground in front of you. Assume a standing position with your feet in a comfortable stance. Grasp the top of the barbell with your left hand and your arm relatively straight.

Bring the barbell out to your side until your hand is in line with your shoulder. Contract your chest to bring the barbell to the starting position. Switch hands and repeat!


2. Standing Alternating Press 

Keep the barbell secured in a landmine position. Assume a standing position with your feet in a comfortable stance. Grasp the top of the barbell with your right hand and your arm relatively straight.

Bend your elbow to allow the barbell to move towards your shoulder. Squeeze your chest to press the barbell upwards to the starting position. Switch hands and repeat!


3. 1-Arm Standing Upward Fly

Assume a standing position perpendicular to the barbell (secured in a landmine position) with your feet in a comfortable stance. Grasp the barbell with your right hand and your palm facing upwards.

Keeping your arm relatively straight, contract your upper chest to bring the barbell upwards and slightly in front of your body. Slowly return to the starting position. Switch arms and repeat!


4. Standing Landmine Press

Keep the barbell secured in a landmine set up. Assume a standing position with your feet in a comfortable stance. Grasp the top of the barbell with both hands and your arms relatively straight.

Bend your elbows to bring the top of the barbell towards your chest. Squeeze your inner chest to press the barbell to the starting position. Repeat!

5. Wide Grip Floor Press

Lie on your back and grab the barbell with your palms facing forwards and utilize a wide grip. Squeeze your chest to press the barbell upwards. Slowly bring the barbell down until your elbows touch the floor. Then, press up to repeat the motion!


We hope you enjoyed this intense 5-minute barbell chest workout. Thank you for being a part of the Anabolic Aliens Invasion. Always feel free to reach out with any questions, comments, or concerns at kenler@anabolicaliens.com

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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