How To Use A Weight Bench: Weigh benches are an essential part of every workout; without a weight bench, you wouldn’t be able to work out specific muscle groups. Let’s take the bench press for example, without a weigh bench, performing a bench press, or any other variation of it would be close to impossible. Whether your goal is to build strength, lose weight or build muscle, you need to learn how to use a weight bench.
How To Use A Weight Bench
Weight benches can be flat, upright, downright or adjustable. Depending on which exercise you want to do or which muscle group you want to work, it is of the utmost importance that you adjust the chair correctly. Once the bench is adjusted correctly only then should you perform your exercise; Whether that is the bench press, shoulder press or any other activity.
Best exercises with a weight bench
A weight bench is one of the most important, if not the most important tool in a bodybuilders arsenal. We’re going to teach you how to use a weight bench to build chest mass, back mass and define your shoulder muscles.
Chest exercises with a weight bench
The most crucial exercise that can be performed with a weight bench has to be the bench press. No exercise builds chest muscle mass like the bench press does. The bench press is the best exercise to do with a weight bench not only because it builds muscle, but it builds up your strength as well. It can be performed while lying flat, at an incline or a decline and once you start to understand how to use a weight bench, you can change up your grip. Each variation works out different parts of your chest; Incline bench press works the upper part of the chest as decline bench press works the lower part of your chest.
There is not a better weight bench exercise than dumbbell flyes if your goal is to build a broad chest. Dumbbell flyes were Arnold Schwarzenegger’s favorite exercise and it shows. With such a full chest, he definitely knew how to use a weight bench effectively.
Back exercises with a weight bench
Dumbbell Rows are a great exercise to build muscle mass. They affect the outer part of your back as well as the deltoids. They are performed by placing your knee as well as your hand on the bench and then making a rowing motion with your other hand.
Chest-supported dumbbell row
Chest-supported dumbbell rows are performed by lying on a bench with your chest faced forward, supported by the bench. With a dumbbell in both hands, squeeze your back, pulling the weight up to your hips. This exercise is one of those exercises you don’t see very often, but it works wonders for your muscles.
Shoulder exercises with a weight bench
Seated dumbbell press
Professional bodybuilders prefer seated dumbbell press over traditional barbell press because seated dumbbell press isolates your shoulder muscles completely. We could go in-depth on why that’s important, but if you’re only learning how to use a weight bench, we won’t go into further detail. Sit down on an adjustable bench with your back supported, raise the dumbbells over your head and let them down slowly to create a 90-degree angle in your elbows.
This is one of the best exercises for the outer part of your deltoids. If you’ve ever seen someone with broad, round looking shoulders, this is definitely one of the exercises they’re doing. Lay down on a bench at a 45-degree angle with your face resting on the padding. Pick up the dumbbells and raise your hands as you would with normal dumbbell flyes, but in reverse. Whether you’re just learning how to use a weight bench, or you’re an experienced bodybuilder, this exercise will help you achieve broad, round shoulders.
How to use a weight bench
Now that you know how to use a weight bench, it’s time for you to master it!
Don’t be afraid to experiment with the angle. Everyone is different so try to test out what works for you. Doing an incline bench press with a too high of an angle can damage your shoulders, the same can happen with the decline bench press. Experiment on how to adjust a weight bench until you find the perfect spot for you. Use the weight bench for support. As we learned, a weight bench can be used to isolate muscles so that you can focus on a single muscle group.