Some Great Exercises To Do On A Weight Bench
If you have never been to the gym or you have not been active for some time, you may not know how to train effectively. Whether you are thinking of training to lose weight or build muscle tone or endurance, a weight training bench can be a great way to add to your exercise equipment at home. This way, no matter what time of day it is, you can just warm up and go.
Of course, before doing any exercise program, make sure you talk with your doctor. Let them know that you want to be more physically active and follow any recommendations they may have to prevent complications with your health. You may even want to consult with a personal trainer, or hire one to help motivate you while you train at home and to teach you how to use your weight training bench correctly. For your safety, avoid exercising alone, especially if you are using a bar and barbells in case you run into difficulty.
A weight training bench can be an excellent piece of equipment to help you get the results you need and want. With a bench like this, you can do a number of exercises to develop the back, the chest, the triceps and the bicep. Here is how.
With all of these exercises, you may repeat each exercise up to sixteen times per set, depending on the weights you use and your level of fitness. After each set, rest for up to thirty seconds and go on to the next exercise. Then repeat the sets up to three times for each exercise.
A chest press can be done with either a set of dumbbells or a barbell. Either way, lie on a weight training bench with your hands slightly more than shoulder width apart and lower the weights to slightly above your chest. Exhaling, push the weight up and away from your chest, careful not to lock your elbows. As you inhale, bend at the elbows and return the weights to just above your chest. This is one repetition.
To perform a chest fly, lie on the weight training bench with your arms bent and your hands facing each other over your chest. Now, as you lower your arms to the side and down, breathe in and let them rest into a position that is level with your chest. As you breathe out, squeeze your chest muscles as if you were giving a bear hug. Keep your elbows bent, and raise your arms above your chest. Now return your arms to the rest position and start again for your next repetition.
You can also perform exercises which can develop your biceps on a weight training bench. Sit on the weight training bench with a dumbbell in one hand. Place your elbow of your weighted hand into your inner thigh on the same side. Now, curl your forearm up toward your shoulder while keeping the elbow against your thigh. Then, release the contraction and bring your forearm down without over extending your elbow. Repeat on the other arm.
To perform a triceps press on a weight bench, sit on the bench so that you are perpendicular to it and facing away from it. Put your feet about three to four feet out from the bench. Now, with your hands tightly at your side, grip the bench with your palms down and your knuckles wrapping over the edge, lower your upper body down off the weight training bench, bending at the elbows. This is your starting position. Keep your knees bent, with the weight on your heels. Then lower your body until you are almost touching the floor with your buttocks. Then push up with your triceps, to your starting position.
