Weight benches are a critical, rarely celebrated element in the weightlifting equation. They do more than just save you the trouble of getting up and down off the ground. Elevating your body also allows you a greater range of motion than if you were doing, say, a bench press on the floor. The bench also gives you several creative ways of using your own body weight for resistance training.
Bench Press
The bench press illustrates the most common use for a weight bench. It's also a classic gym exercise for working the pecs and triceps. To do a bench press, position the weight bench underneath a weight lifting bar on a safety rack. Lay down on the bench, face up and grasp the bar in both hands. Position the bar directly over your chest. Press the bar up until your arms are straight but not locked, then lower it slowly back toward your chest. Stop when your elbows are at or just below shoulder level. Repeat.
Bench Push-ups
Bench push-ups work the same muscles as the bench press. They put greater strain on your abs than the bench press since you hold your body in a straight line as it moves, instead of holding yourself stable as you lift a bar.
To do bench push-ups place both hands on the near edge of a weight lifting bench, slightly wider than shoulder width apart. Walk your feet back from the bench, balancing on your toes, until your body is in a straight line from head to heels. Bend your elbows and lower your chest toward the bench. Stop when your shoulders are at or just slightly below elbow level. Push your body away from the bench. Repeat.
Bench Dips
Bench dips are an easier version of standard dips. Both bench and standard dips work your triceps muscle in the back of your upper arm.
To do bench dips sit down on a weight bench. Place the heels of your hands on the bench's near edge, to either side of your body. Your fingers should hang forward off the edge of the bench. Scoot your body and feet forward until you're no longer sitting on the bench. Support your weight between your legs and your hands on the bench.
Keep your body close to the bench as you lower your hips toward the floor. Stop when your shoulders reach elbow level. Use your arm muscles to push your body back up until your arms are straight. Use your legs, too, to help push yourself up. The farther your feet are from the bench and the straighter your legs are, the more weight your arms must take on.
Member Comments