A Marcy weight bench is a brand-name adjustable bench that can be set flat or at an incline or decline. These benches are available online or in any local sporting goods store in a variety of models. There is a wide array of basic exercises that can be performed on any kind of Marcy weight bench to give you a full body workout.
Bench Shoulder Press
Keep your back flat against the Marcy weight bench and feet planted firmly on the ground. Pick up a pair of dumbbells off the ground, using your legs, not your back, and sit down on the bench, says CriticalBench.com. Bring the weights up to shoulder height with elbows bent at 90 degrees at your sides. Press the dumbbells over your head and pause, then slowly lower the weights to the starting position. This exercise will strengthen your shoulders and triceps.
Bench Dips
Start by sitting on a March weight bench and grasping it with your knuckles facing forward. Lift your torso off the bench and walk out so that your glutes are off the bench. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm, says Bodybuilding.com. Push through the triceps and lift yourself back to the starting position. Bench dips will tone your triceps.
Incline Chest Fly
Set your Marcy weight bench at an incline. Sit on the bench with a pair of dumbbells. Lie back and lift the weights over your chest with your palms facing inward. Bend your elbows and keep them rounded as your lower the weights out towards the side of your chest. Squeeze the chest and bring the dumbbells back to the starting position. This exercise will tone the chest and shoulders.
Bench Crunch
Start by lying on the ground and placing your thighs up on the Marcy weight bench. Place your hands behind your head and slowly crunch your body upwards by lifting your upper back off the ground. Inhale at the top of the crunch and lower back to the starting position. The bench crunch is an abdominal toning exercise.
Single Arm Kickback
Start by placing a dumbbell on one side of the Marcy weight bench. Place one knee and palm on the bench and grasp the dumbbell with the other hand. Pull the dumbbell up towards your torso and keep your elbow bent at 90 degrees. Push the dumbbell behind you with your tricep and return to the starting position. Keep the elbow high throughout the entire movement. Repeat this exercise on the other arm.
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