A Marcy weight bench is an adjustable weight bench just like any other, with three minor exceptions. The Marcy weight bench comes with a preacher curl pad, a leg developer attachment and some models have a lat bar. You can perform all the exercises you use a regular weight bench for plus preacher curls, lat pulldowns and leg extensions. The Centers for Disease Control and Prevention recommends that adults perform strength training activities such as lifting weights two or more days each week.
Preacher Curls
Step 1
Sit on the flat weight bench facing the arm pad to do preacher curls for your biceps muscles. Place your elbows on the pad and grab the bar with an underhand grip. Hold your arms mostly straight with your elbows bent only slightly.
Step 2
Flex your arms to bring the bar toward your chest. Keep your upper body still as you lift the bar.
Step 3
Lower the bar and straighten your arms back to the starting position. Perform four to six sets of between eight and 20 repetitions to increase muscle size or three to five sets of three to eight reps to increase strength, as advised by the Aerobics and Fitness Association of America's "A Guide to Personal Fitness Training."
Seated Lat Pulldown
Step 1
Grab the ends of the lat bar with your palms facing away from you and sit on the machine facing the lat bar to do pulldowns to train the latissimus dorsi. Lean back about 30 degrees and keep your neck straight with your spine.
Step 2
Bend your arms to pull the bar down to touch your chest, or almost touch your chest. Do not change the angle of your upper body or take your neck out of alignment as you lower the bar.
Step 3
Raise your arms above you to return the bar to the starting position. Perform the desired number of reps based on your fitness goal.
Alternating Leg Extension
Step 1
Sit on the bench and hook your ankles between the leg roller of the leg developer to target your quadriceps. Bend your knees and flex your feet. Grasp the sides of the bench and use your arms to help you sit up straight.
Step 2
Raise your legs to extend straight in front of you. Stay seated upright without leaning back as you raise your legs.
Step 3
Bend your legs to lower back to the starting position. Perform the desired number of reps to either increase the size or muscular strength of your quads.
References
- Marcy MWB-345 Bench Owner's Manual; Impex Inc.; 2005
- Marcy MD-805 Diamond Weight Bench Owner's Manual; Impex Inc.; 2008
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need
- AceFitness.org: Seated Machine Biceps Curls
- AceFitness.org: Seated Lat Pulldown
- ExRx.net: Lever Alternating Leg Extension
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