A weight bench is a long, flat training apparatus with a padded bench and durable steel frame underneath. Benches come in a heavy-duty style with upper supports to house a barbell or in a movable type without supports that is easy to transport. With the addition of free weights, you can work a majority of your major muscle groups on the bench.
Types
The bench press is one of the most common exercises performed on a weight bench, but there are many more. Lying triceps extensions, seated shoulder presses, pullovers, step-ups and push-ups are examples. Being that you have so much versatility with the bench, you can literally get a full body workout with a pair of dumbbells, a barbell with weight plates and the weight of your body.
Function
Exercises like bench presses, triceps extensions and pullovers are all performed from a face-up position on the bench. To do pullovers, hold a barbell straight above your chest with your hands about shoulder-width part and elbows slightly bent. Slowly lower the bar down behind your head in an arcing motion. Once you feel a strong stretch in your upper back, move the bar up to the starting point and repeat. Step-ups are performed by stepping on and off the bench with both feet while holding dumbbells at your sides. You can execute push-ups with your hands and feet on the floor or feet on the bench and hands on the floor.
Effects
Each exercise on the bench targets a specific muscle group, and some exercises work more than one muscle. These are known as compound exercises and they are beneficial to do when you are trying to build mass. Take the dumbbell bench press for example. This exercise works the chest, shoulders and triceps in one fell swoop. The more muscle fibers you recruit, the more size you will gain. Pullovers, shoulder presses and step-ups are all compound exercises as well. The step-up exercise works the glutes, quadriceps, hamstrings and calf muscles.
Considerations
Although the standard weight bench is popular, there are other types you can use as well. Incline and decline benches for example work your body from different angles. Adjustable benches also available. These can be moved into a flat, inclined or declined position. By doing incline presses on the incline bench, you place more emphasis on your upper chest. By using a decline bench for decline presses, the emphasis goes to your lower chest.
Warning
Any time you do an exercise on the bench, it is a good idea to have a spotter on hand for assistance. This is especially the case when you are maneuvering heavy weights above your head. Have him stand right behind you with his hands near the bar or dumbbells, but not touching them. He can apply light pressure to the weights to help you reach a rep range or he can take the brunt of the weight if you cannot lift it another inch.
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