If you have ever been on a visit to the gym, you will agree with me that a weight benchis one of the indispensable pieces of equipment there. It is very essential if you want to build your muscles, lose body fat or simply keep fit.
Now that more people are realizing the benefits of exercise to their general well-being, the benefits of the banc de musculation cannot be overemphasized.
Uses of a Weight Bench
Weight benches are used to perform various functions but only some are going to be discussed for the purpose of this article. They include;
1. Bench Press with Dumbbells
This exercise is particularly ideal for you if you cannot lift with a barbell. Together with a dumbbell, it permits you to work your pecs differently. The best part of it is that movement is natural.
Equipment needed to carry out this exercise includes 2 dumbbells and a weight bench. It is targeted mainly at the muscles; the pectorals, triceps, and shoulders.
To perform the exercise, lie down on the weight bench with your back slightly shaped into an arch. Your feet should be flat on the ground. Grab a dumbbell with both hands, one on each hand.
Stretch out your hands in a vertical position and move the dumbbells towards each other. While doing this, your shoulders should be held back and the pectoral muscles should be contracted.
Having assumed this position, lower the dumbbells slowly on each part of your chest. Next, compress your pecs and push the dumbbells up again moving them close to each other as they reach the top.
2. Dumbbell Pullover
This exercise is performed using a Weight bench and a dumbbell. Its main function is developing the Teres major, the long head of the triceps, the Latissimus Dorsi, and the Pectoralis Major.
To perform this exercise, relax your back on the bench and lift two dumbbells, one on each hand. Stretch your arm over your head and with a deep breath, lower the dumbbell behind your head. Ensure that your elbows are bent slightly. After this, breathe out while gradually returning to your starting position
3. Inclined Press with Dumbbells
Although this exercise can be done with a barbell as well, doing it with a dumbbell provides a more detailed movement. It complements the function of the bench press to restore balance to the pectoral muscles.
This exercise is performed using a weight bench and two dumbbells. It is targeted to build the triceps, the pectorals, and the shoulders.
Start with your feet firmly on the ground, lie on your weight bench. You must be lying at an inclination of 25 degrees to 45 degrees. With a dumbbell in each hand, extend your hands vertically while you bring the dumbbells close to each other.
Do not forget to compress your pectoral muscles and pull your shoulders back. From that position, lower the dumbbells, compress your pecs, and push the dumbbells up again.
Apart from the exercises discussed above, other uses of weight Bench include dumbbell row, concentrated curl, and lying triceps extension. These exercises are used to develop the back, the biceps, and the triceps respectively.