One of the common gym equipment you will likely find in any gym is the weight bench. This bench can be used for a wide range of exercises that can improve your core as well as other muscle groups in your body. However, if you have this bench at home or you plan to use it at the gym, but you don’t know how to use it, this article will focus on those exercises that can be done on banc de musculation.
4 Great Exercises with a Weight Bench
Bench press with dumbbells
For those who find it hard to lift much with a barbell, this exercise can serve as an effective substitute. Bench pressing with barbells allows you to work on your pecs as well. One advantage this has over the use of barbells is that it allows for more natural movement of the hands and the range is significantly reduced. This exercise specifically targets your pectorals, triceps, as well as your shoulders.
How to perform: Lie down flat on the weight bench. Place your feet flat on the ground and arch your back. Next, take a dumbbell in each hand and move them upwards bringing them together. Slowly bring the dumbbells down to each side of your chest. Immediately, push the dumbbells back up as you contract your pecs.
Inclined press with dumbbells
As stated earlier, the inclined press also allows for more natural movement with dumbbells as opposed to the use of barbells. The incline press serves to complement the bench press. It helps you work the upper body muscles better and also rebalances your pectoral muscles. Just like the bench press, this exercise targets your triceps, pectoral muscles, and your shoulder muscles.
How to perform: Lie on your bench, while inclining your back 15-45 degrees on the bench. Next, arch your back and ensure that your feet are flat on the ground. Take the dumbbell in each hand and repeat the same movement highlighted in the bench press exercise.
Dumbbell pullovers
Just like the bench and inclined press, this exercise can be done with the use of dumbbells. When done properly, it targets specific muscles in your body such as the teres major, latissimus dorsi, the pectoral major, and the long head of the triceps.
How to perform: Lie down flat on your weight bench and ensure that your feet are flat on the ground. Next, pick a dumbbell on each hand and gently extend your arms just above your head. Subsequently, lower the dumbbell below your head, while bending your elbows slightly, and return your hands just above your head.
The dumbbell row
This simple exercise targets a lot of muscles in your body. When done properly, it strengthens your teres major, latissimus dorsi, brachioradialis (supinator longus), and posterior deltoid.
How to perform: Stand up close to the weight bench. Leaving one foot on the ground, place the knee of the other leg on the bench. Next, lift a dumbbell in one hand, maintain your balance by placing the other hand on the bench, and slowly raise the dumbbell as you contract your back muscles.
