How to Use a Weight Bench: Exercises You Should Try Now

– How to Use a Weight Bench –

The main questions asked by gym newbies and regular fitness lovers searching for new challenges are how to use a weight bench securely and what exercises can be performed on a weight bench. A weight bench may (and should) be used for a variety of workouts. We’ll teach you how to perform a full-body weight bench exercise at home or at the gym.

How to Use a Weight Bench: Exercises You Should Try Now
How to Use a Weight Bench: Exercises You Should Try Now

A solid weight bench and a set of weights are all you need for a full-body exercise if you want to build your own home gym.
You’ll be shocked how successfully you can target your upper and lower body with just a bench, whether you’re a novice or an expert.

The majority of these exercises may be performed on a level bench, but we’ve included incline and decline versions as well.
Many of them utilize just one or two dumbbells, but you may create your own if you don’t have any.

There are also a number of exercises that you may do alone with your body weight. You may also practice a variety of exercises with or without weights, depending on how difficult you want them to be.

We also included a few options so you may choose the ones that work best for you and mix things up after your body adjusts to a regimen.
All of these workouts, whether Easy, Medium, or Hard, are suitable for both beginners and experienced lifters.

1. Chest Press using Dumbbells

Most individuals are undoubtedly familiar with one of the most standard weight bench exercises. It works your middle chest and may be done on a flat or adjustable weight bench.

All you need is a weight bench and some dumbbells to complete this. One word of caution: if you don’t do it correctly, you might injure your rotator cuff and/or shoulder.

Your elbows should be gently tucked in at roughly a 45-degree angle to your torso to limit the chance of damage.
Lie down on a bench with a dumbbell in each hand at your sides. In the beginning position, your palms should face your feet, but if you have shoulder problems, move to a neutral grip, where your palms face each other.

By extending your elbows until your arms are straight, press the weights over your chest, then gently lower them.
Take the weights down beyond your shoulders and bring them closer together at the peak of the exercise to take advantage of the range of motion provided by dumbbells rather than a barbell.

However, don’t touch them at the top, since this will relieve some of the tension on your muscles.
The incline press works the top of your chest and the front of your shoulders harder than the regular exercise, improving muscular strength and, perhaps, increasing the amount you can lift while doing the flat bench press.

2. Skull Crushers using Dumbbells

All you need is a weight bench and some weights to complete this. Dumbbells are my preferred method, but you may also use a barbell, an EZ curl bar, or a multi-grip tricep bar.

When you practice skull crushers with dumbbells, you get a separate workout for each arm and you don’t have to worry about imbalances.
One word of caution: if you take the weight down to the forehead or nose, you risk injuring your elbows. Plus, such a technique prevents your triceps from fully extending.

Lie down on a flat gym bench, face up. Except for your lower legs, your complete body should be on the bench. Your feet are level on the floor and your knees are bent.

Both hands are grasping one end of a dumbbell, with arms stretched above the chest and elbows shoulder-width apart (not locked).
Lower the weight to the top of your head by flexing your elbows. Your upper arms should be parallel to your torso at all times. This maintains triceps tension rather than moving it to the shoulders.

Lower the weight behind the head as much as possible. The bottom of the dumbbell head should be roughly in line with the top of the bench, or a bit higher if it’s too awkward.

In the initial starting position, reverse the movement until the weight is above the chest. Keep your elbow from locking to keep your triceps muscle taut.

3. Concentration Curl with Dumbbells

Dumbbell concentration curls are perhaps another popular weight bench exercise that most people are familiar with.
This exercise targets your biceps and may be done on a flat or adjustable weight bench. All you need is a weight bench and some dumbbells to complete this.

It’s simple to cheat in the gym, even if you have no intention of doing so. You may discover that towards the conclusion of a difficult set, you engage less exhausted muscles to move the weight to the cost of your form, or you may use momentum to get through those last few reps.

Sit on a seat that is high enough for your knees to be bent at 90 degrees and your feet to be flat on the floor. Place the back of your upper right arm on the inside portion of your right thigh while holding a dumbbell in your right hand. Keep your arm outstretched and your weight off the floor.

Curl the weight up slowly, simply moving your forearms; the location of your upper arm on your thigh will aid in keeping it motionless during the exercise.

Pause for a beat and squeeze your biceps at the top of the exercise, then gently decrease the weight back to the start. Start with one arm and complete all of your repetitions before switching to the other.

4. Single-Arm Dumbbell Row with Bent Over

Another popular weight bench exercise that most people are familiar with is this one.
This exercise strengthens the back and shoulders, and you may do it on a flat or adjustable weight bench.
All you need is a weight bench and some dumbbells to complete this. When performing this exercise, it’s critical to keep your back straight.

When it comes to building a stronger back, rows are the way to go, and there are plenty of different sorts to choose from. The bent-over barbell row is the kind you’re most likely to be familiar with, and it completely deserves its throne thanks to the huge back-boosting advantages it brings.

To complete the workout, you’ll need a bench or a solid thigh-high platform to lean on, so get it in place first, then lay a dumbbell on the floor to one side of it.

Place your left leg on the bench and your left hand on the far side, then bend down until your upper body is parallel to the ground.
Reach down and take up the dumbbell with a neutral grip (palm facing you) in your right hand, then hold it with your arm extended and your back straight.

Raise the dumbbell to your chest, focusing on using your back and shoulder muscles rather than your arms to raise it.

As you raise, keep your chest steady. Squeeze your shoulder and back muscles at the top of the action. Slowly lower the dumbbell until your arm is completely stretched. Before rotating to the opposite side, complete all of your repetitions on one arm.

5. Chest Press with Dumbbells in an Incline

This is essentially simply a dumbbell chest press variant.
The bench should be at a 45-degree angle to the bench, and the seat should be at a 90-degree angle to the bench for this exercise to be effective.

All you’ll need is an adjustable weight bench and some dumbbells to complete this.
Begin with a weight that you can control for 2–3 sets of 8–12 reps on the incline dumbbell press. Select a weight that permits you to keep good form throughout all sets and repetitions.

Adjust the inclination of the bench to 15–30 degrees. Place two dumbbells in the creases of your hips while sitting on the bench. Position yourself on the bench with the dumbbells and engage your core.

Dumbbells should be pressed toward the ceiling. The palms of your hands should be facing forward. To activate your lats, rotate your shoulders outward. Throughout the set, your upper back should be taut and solid. This is where you should start all repeats.

Lower the dumbbell gradually until your upper arm is just past your back. While keeping a neutral wrist, your elbows should be at a 45-degree angle to your body.

At the bottom of the rep, pause for a second.
Squeeze your chest and return the dumbbells to their starting position to continue the upward movement.

Continue pressing until your arms are long and your elbows are slightly bent. Finish the action by squeezing your chest at the peak.

6. How to Use a Weight Bench For Glute Bridge

Begin in a pullover posture, with your body perpendicular to the bench. It should support your shoulders, legs in a squatting posture, and feet on the floor.

Lift your hips to the same level as the bench by pressing your feet into the floor. From your legs to your shoulders, your body should be in a straight line.

Squeeze your glutes for a second, then slowly bend your knees to return to the floor. The entire action should be performed using simply your glutes, not your lower back.

Is a Weight Bench Really Necessary?

If you’re a creative person, you can probably find a way to do most bench exercises on a couch or a chair. Doing this comes with two main risks.
Most of the elevated surfaces you can find around your home were not made for lifting weights.

How to Use a Weight Bench: Exercises You Should Try Now
How to Use a Weight Bench: Exercises You Should Try Now

There’s a much lower risk of injury when you use a bench with a known weight capacity and the right height, width and angles for performing common exercises.

The other main risk is looking down at yourself after years of exercising on makeshift surfaces and finding you have a lopsided body. Foregoing the calibrated angles of a weight bench puts your chest especially at risk.

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