There are many types of equipment for strength training. Any form of progressive resistance training increases muscular strength and muscular endurance. In its simplest form, using free weights performed on an exercise bench provides a variety of effective workouts that can be done in the privacy of your own home.
Chest Press
The chest press exercise can be performed with dumbbells on a flat bench. The exercise works your chest and triceps and can be done flat, on an incline or a decline when using an adjustable bench. Lie face up on the bench with your legs bent and your feet flat on the floor. Begin the exercise by holding the weights with your arms slightly apart extended toward the ceiling. Bend your arms, bringing your elbows out to the side. Lower the weights until your hands are on the sides of your shoulders. Pause and then extend your arms up, bringing the weights back to the starting position. Complete three to four sets of 10 to 12 repetitions.
Dumbbell Rows
This exercise works your back. Stand to the side of the bench. Bend your leg that is closer to the bench, placing your knee on the bench and extend your other leg to the floor. Bend your upper body forward with your back parallel to the floor. Support your weight by extending your inside arm down, placing your hand on the bench. Hold the dumbbell with your other arm extended down toward the floor. Begin the exercise by squeezing your back muscles and bending your extended arm, pulling the weight up to your waist. Hold, then slowly lower your arm back down to the starting position. Complete three to four sets of 10 to 12 repetitions on both sides.
Shoulder Press
This exercise works your shoulders and triceps. Sit on the bench with your thighs parallel to the floor and your feet flat on the floor. Contract your abdomen, keeping your back straight. Hold dumbbells with your arms bent, placing the weights on your shoulders and your palms facing forward. Begin the exercise by lifting and extending your arms overhead, letting the weights meet. Hold and then slowly lower your arms, returning to the starting position. Complete three to four sets of 10 to 12 repetitions.
Biceps Curls
This exercise works your biceps. Sit on the bench with your thighs parallel to the floor and your feet flat on the floor. Hold dumbbells, extending your arms down to your sides with your palms facing forward. Sit forward on the bench far enough so that your arms can extend below the bench. Contract your abdomen and keep your back straight. Begin the exercise by bending your arms, keeping your elbows down, and bring the weights up to your shoulders. Hold, and then slowly lower the weights, extending your arms back to the starting position. Complete three to four sets of 10 to 12 repetitions.
References
- "Keep Moving! Fitness Through Aerobics And Step"; Esther Pryor & Minda Goodman Kraines; 2000
- "Personal Training Manual"; American Council on Exercise; 1991
- "Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
Member Comments