Weider exercise benches are a category of home fitness equipment designed to allow for the performance of a multitude of exercises combined with free weights of the barbell or dumbbell variety. Weider exercise benches can be used to target nearly every muscle in the upper body using compound free-weight exercises. These exercises allow you to target the chest, deltoids, triceps, back, biceps and core.
Step 1
Perform three to four sets of eight to 12 repetitions of the incline dumbbell press. This exercise allows you to target all of the upper body "pushing" muscles, including the pectorals, front deltoids and triceps. Set the back of the bench to an angle of approximately 45 degrees, and set the seat of the bench to an angle of approximately 30 degrees. Seat yourself with your buttocks flush against the seat, your back flat against the backrest, your knees bent at least 90 degrees, and your feet flat on the floor. Have a training partner hand you the dumbbells, and hold them at shoulder level with your palms facing forward. Press the dumbbells vertically until your arms are completely straight. Pause, then allow the dumbbells to return to the starting position in a slow and controlled motion.
Step 2
Perform three to four sets of eight to 12 repetitions of the dumbbell bent-over row. This exercise allows you to target nearly all of the upper body "pulling" muscles, including the lats, rhomboids, rear deltoids and biceps. Set the bench and the seat to a flat position. Place your left hand and left knee on the bench lengthwise so that your right foot is flat on the ground and your right hand is free. Grasp a dumbbell with your right hand so that your palm is facing inward. Maintaining a static body position, pull the dumbbell toward your chest. Once the dumbbell touches your chest, pause, then repeat for the opposite side of your body.
Step 3
Perform three to four sets of eight to 12 repetitions of the weighted incline crunch. This exercise allows you to target all of your core muscles, including the abdominals and obliques. Place the bench in a decline position, and lie supine so that your back and buttocks are flat against the bench. Hook your knees and feet over the circular pads so that your position is secure. Have a training partner hand you a weight, and secure the weight against your chest by crossing your arms over top of the weight. Pull your torso off the bench by contracting your abdominals. Once your abdominals are fully contracted, pause, then allow your torso to return to the starting position in a controlled motion.
Things You'll Need
- Dumbbell free weights
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