Introduction
A weight bench is a piece of equipment that resembles a normal bench but is suitable for strength training workout. These training benches can be flat while others are upright with high padded backs. A flat weight bench is the most common type of benches while the adjustable weight bench allows users to perform a wide array of exercises by adjusting the exercise bench from flat to incline and decline positions. Other types of weight benches include folding weight bench and Olympic weight bench. In this article, we are going to look at how to use a weight bench properly for exercise.
Step 1: Decide on the exercise you will perform
The first step on how to use a weight bench is to know the exercises you should perform. There are a wide variety of exercises you can perform on a weight bench. It is important you think about the muscle group you want to strengthen.
Once you decide which exercises you want to do, it will determine how to set up the weight bench. If you want to strengthen your chest muscles, you can perform the dumbbell pullover or barbell bench press. The barbell bench strengthens your chest the most as you can lift the most weight laying in flat, decline, or incline position. On the other hand, the dumbbell pullover works both your back and your chest. To work out your arms you can perform the seated dumbbell hammer curl or lying dumbbell tricep extensions. Other workouts you can perform on a weight bench include decline bench sit-ups and reverse crunch which exercises your core.
Step 2: Adjust your weight bench to the desired incline
The next step on how to use a weight bench is to adjust it to the right incline which targets your muscle. This step comes after you have decided on the type of workout you want to perform on a weight bench. Before you perform your workout, you need to adjust the weight bench and then insert a safety pin to ensure that it does not slip mid-workout, thus preventing the risk of injury caused by a broken weight bench. Some exercises can be performed when lying flat to protect your back while others are done in different ways so as to create workout variations.
Step 3: Adjust your seat to fit the incline as well as exercise
It is advisable that you experiment with the angle of the weight bench, which is especially true if you are exercising your chest muscles. You can incline the workout bench a few degrees to work the muscles of your chest. Alternatively, you can choose to decline the weight bench if you want to emphasize the lower chest. When you are doing bicep curls or overhead lifts, you should adjust the weight bench seat so that it is upright and you are comfortably lying against it. This position helps to protect your back so that you do not cheat during your workout. The best workout bench has a seat and bench which can be adjusted. Make sure that you use a different angle every time you workout.
The benefit of this is that it will make your workout more comfortable. Also, don’t forget to check the safety pins so as to ensure that it has strong support.
Step 4: Determine the weight to use
Your weight lifting varies depending on the exercise that you choose. For example, you will need less weight to do bicep curls compared to the bench press. It is important you know whether you need to use dumbbells or barbells while deciding on weight to use during your workouts. The good thing about using dumbbells is that they make your muscles work harder, thus strengthening your muscle fibers.
Barbells, on the other hand, allow users to lift more weight thanks to the stabilizing effect which is derived from the bar. In addition, it ensures that you work out your arms at the same level.
Step 5: Perform your exercise
Before you start working out on a weight bench it is important that you know the contact points. These are four points namely hips, shoulders, head, and feet that stay in contact with the weight bench. Ensure that your head and shoulders are touching the weight bench to avoid causing neck pain. Here is how to use a weight bench without harming yourself. Do not push yourself very hard while lifting weights on a foldable workout bench. You can start with light lifting and move up from there. A good starting point is to do 3 sets of 10 reps and add heavier weights with fewer reps.
Conclusion
Weight benches are designed to support your back while you are lifting weights and stabilize your body. When your body is stabilized well it is possible to isolate the muscle which you are working during your lifting exercises.
While learning how to use a weight bench properly, you should start by keeping your feet flat on the bench or floor whichever you find comfortable. Also, ensure that you use a workout bench for one activity only which is lifting weights.
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