You don’t need a full-blown home gym to get a good workout. You just need a few key pieces of equipment, like a weight bench, a jump rope, and a yoga mat.
A home weight bench can be a good addition to your workout space if you have room for it. If you’re thinking about adding one to your space, you’re probably wondering what weight bench exercises you can do.
Here are a few key exercises you can do with a weight bench. Read on!
Table of Contents
Bench Press
Bench Press is a great exercise for building upper body strength and size. It is one of the best weight bench exercises and can be performed with a barbell or dumbbell. The exercise is performed by lying down flat on the back and pushing the weight straight up in an arc-like motion until the arms are fully extended.
It can be performed with one arm or both arms at the same time. It’s also possible to do the bench press while lying on an incline or decline bench. Variations can be done using different grips and stances, as well as changing the number of reps and sets.
The bench press is a key exercise to build the chest, triceps, and front shoulders. It’s important to maintain a correct form to ensure proper muscle activation and prevent injury.
Dumbbell Flyes
Dumbbell Flyes work the chest muscles and increase the range of motion. The exercise requires the use of a flat-weight bench. With the hands holding dumbbells slightly wider than shoulder-width apart, the arms should be positioned at a 90-degree angle with the palms facing each other.
Maintaining this angle, the elbows should be slightly bent, and lower the arms away from each other. The arms should be brought back up until the elbows are about even with the shoulders. This exercise should be done with a controlled motion, ensuring that the chest muscles are really being used for the exercise.
This exercise should be repeated 10-15 times for maximum benefit. It is important to always be aware of form and to consult with a trainer before beginning any fitness routine. If you don’t have some equipment to use yet, you can look into some used weight benches.
Incline Bench Press
The incline bench press is one of the best weight bench exercises for building upper chest and shoulder strength. By altering the angle of the bench and weight, you can target specific areas of the upper body. The incline bench press is performed by lying on the incline bench with your feet flat on the workout bench.
Grasp the barbell firmly and lower it down to the rib cage while inhaling as much air as possible. Push the bar upward until your arms are nearly straight, and repeat. Ensure to keep your elbows tucked close to your body and your back arched.
This will help to isolate the pectoral muscles and allow for more efficient execution of the exercise. Make sure to use a spotter for safety and practice proper form.
Try Different Weight Bench Exercises
Weight benches offer a variety of exercises to help maximize the quality and efficiency of workouts. The right weight bench can easily help you reach your fitness goals. Try out the best weight bench exercises to find out which move works best for you!
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