This tutorial covers the proper technique for using the multi grip bar also known as the Swiss bar or Football bar and also covers common training mistakes. The technique demonstrated here is the same for flat bench or overhead press. This bar also targets the triceps slightly more while taking pressure off the shoulders.
This video features the trap bar being used for deadlifts. Controlling the eccentric phase of the deadlift can be dangerous if done improperly; however, when the technique is correct, the trap bar deadlift can be very beneficial for increasing strength, size, and muscle function. Keeping the spine properly aligned is the most important cue.
The cambered bench press bar can be a valuable training tool if used appropriately but can also create injuries if used incorrectly. Keep the elbows tucked and don't go excessively deep. If you can easily touch your chest, then your technique needs to be adjusted.
I typically recommend starting off an arm workout with several heavy power sets before dropping the load and performing strict curls. Form is tight but not excessively strict. This allows recruitment of the highest threshold motor units in order to tax the fast twitch fibers and potentiate the nervous system prior to lighter loads.
My client and NPC figure competitor Leslie performing one and a half style squats using the safety bar with approximately 135lbs. Notice how she gets proper depth without collapsing or loosing tightness. This is a great technique for loading the quads particularly the vastus lateralis which gets emphasized in the bottom half of the squat.
The hang clean and press with the fat bar is a fantastic full body exercise that focuses on strength, hypertrophy, functional size, power, explosiveness, and athleticism. When using the fat bar this greatly increases the activation on the hands, grip, forearms, and finger muscles.