Torsion Bar CHEST Exercises

Torsion Bar Bench Press

Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the Torsion Bar and hold it straight over you with your arms locked.

This will be your starting position.

From the starting position, breathe in and begin coming down slowly until the Torsion Bar touches your middle chest.

After a brief pause, push the Torsion Bar back to the starting position as you breathe out.

Focus on pushing the Torsion Bar using your chest muscles.

Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again.

Repeat the movement for the prescribed amount of repetitions.

 

Incline Torsion Bar Press

Lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted.

Take a medium, pronated grip of the Torsion Bar holding it above your chest with your arms extended.

This will be your starting position.

Lower the Torsion Bar to the sternum by flexing the elbows.

Maintain control and do not bounce the Torsion Bar off of your chest.

Your lats should stay tight and elbows slightly drawn in.

After touching your torso with the Torsion Bar, extend the elbows to return the Torsion Bar to the starting position.

 

Decline Torsion Bar Press

Secure your legs at the end of the decline bench and slowly lay down on the bench.

Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), Hold the Torsion Bar straight over you with your arms locked. The arms should be perpendicular to the floor.

This will be your starting position.

As you breathe in, come down slowly until you feel the Torsion Bar on your lower chest.

After a second pause, bring the Torsion Bar back to the starting position as you breathe out and push the Torsion Bar using your chest muscles.

Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again.

 

Front Raise and Pull Over

Lie down on a decline bench with both legs securely locked in position.Hold the Torsion Bar behind the head using a pronated grip (palms facing out).

Make sure to grab the Torsion Bar wider than shoulder width apart for this exercise. Slowly lift the Torsion Bar up from the floor by using your arms.

When positioned properly, your arms should be fully extended and perpendicular to the floor.

This is the starting position.

Begin by moving the Torsion Bar back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor.

Now bring the Torsion Bar up while exhaling until you are back at the starting position.

Remember to keep full control of the Torsion Bar at all times.

Repeat the movement for the prescribed amount of repetitions of your training program.

Torsion Bar Fitness

By | 2017-08-06T02:22:11+00:00 August 5th, 2017|Torsion Bar Compound Exercises|0 Comments

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