As resistance training equipment manufacturers embellish their machines with high-tech bells and whistles, a back-to-basics movement is gaining momentum in fitness centers. These low-tech workouts, which use free weights, barbells, or body weight, are performed on adjustable weight benches, which can be used in the seated, supine or prone positions.
History
Strength-training benches were invented in the 1930s, says former Mr. America Bill Pearl, in an interview for "Club Industry Magazine." Pearl explains that people would perform a bench press workout while lying flat on the ground. The first flat benches appeared in 1935. They were obviously more comfortable that lying on the floor, but they had an added benefit. When performing a bench press workout or a chest fly on the floor, the floor will limit your range of motion. The bench allows you to increase your range. Incline benches added a new dimension to bench workouts. Pearl saw the first incline bench in 1953, in a gym in Oakland, California. The gym owner had taken a 2-by-12-foot board, and angled it between a door jam. Pearl walked into the gym, and saw former Mr. Universe Steve Reeves performing incline chest presses. Pearl believes that Incline bench press workouts, which activate the upper pectoral muscles, revolutionized bodybuilding.
Time Frame
The decline bench, and the adjustable seated bench were later developments. These creations increased the versatility of bench workout programs. A person can two sets of bench presses and chest flies on a flat bench, two sets on a seated incline bench and two sets lying supine on a decline bench, thereby toning all of the muscles in the chest area. Adjustable benches also made it easy balance the chest and back muscles, without switching equipment. After completing a chest fly, for example, simply choose lighter weights, and lie pone, holding the weights underneath the bench. Keep your elbows slightly bent, squeeze your shoulder blades towards each other and raise your arms to shoulder height to perform a reverse fly. The exercise can also be performed on the upright seated bench, by resting your chest on your thighs, holding the weights under your legs and raising your arms to shoulder height.
Function
Benches are primarily used to alter the muscle emphasis in a resistance training workout. They also enhance flexibility. A person with tight hip flexors, for example, can sit with his hips at the high end of a decline bench, and extend his legs. Gravity will assist him as he reaches towards his toes. The bench also allows you to stretch your muscles after a chest workout, by reaching both hands underneath the bench toward each other. Hold the stretch for 30 seconds. Decline benches, when used for abdominal workouts, are called slat boards. Performing sit-ups with your feet on the high end adds challenge, while starting with your head on the high end provides a gravity-assisted workout.
Types
Optimize the range of motion of a biceps workout by performing the incline biceps curl. Sit with your back against a 45-degree incline bench. Hold one weight in each hand, with your arms extended by your sides and your palms facing inward. Raise one weight and rotate the forearm until the palm faces the shoulder. Lower the weight and return to the original position. Perform three sets of 16 repetitions, or eight lifts on each arm. Balance your biceps workout by performing the triceps dip exercise. Place two benches next to each other, separated a few feet apart. Place your hands on one bench, with your fingers pointing directly ahead. Extend your legs and place your feet on the other bench. Move your hips off of the bench, and bend your elbows, lowering your hips toward the floor. Slowly extend your arms and return to the starting position, Perform three sets of 12 repetitions.
Warning
Bench workouts do not offer the postural controls featured in resistance training machines. be sure to activate your core muscles by drawing your belly in during the exercises. Use a spotter when performing exercises with heavy weights, While bench workouts may increase the exercise range of motion, this is not always advisable. people with unstable shoulders should avoid may want to limit their range of motion during the bench press and chest fly.
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