Weight training can be performed using little to no equipment with body weight exercises while some fitness enthusiasts prefer using weight benches. Weight benches provide a versatile piece of fitness equipment that can be combined with other equipment for a total body workout. Following a weight bench workout guide can improve the overall effectiveness of the workout by choosing the appropriate weight bench for the specific exercise.
Function
The overall function of the weight bench in a workout is to provide a stable surface to lie in the prone, supine or seated position. You have the option to combine any weight source including dumbbells, barbells or kettlebells to the weight bench for a variety of upper body, lower body or core exercises. Weight benches can be used for four types of workouts--muscle building, toning, weight loss and cross training.
Features
Every weight bench contains specific features that make it ideal or suitable for different exercises. Common features include a padded surface for comfort while lifting heavy weights, built-in wheels for easy mobility and adjustable back rest for incline or decline positions. You can also use attachments such as a leg extension machine for additional exercises. As a general rule, basic weight benches without built-in wheels or an adjustable back are limited in the number of exercises.
Core
Core training--commonly referred to as abdominal training--on the weight bench typically includes sitting on the edge of the bench to perform a crunching or sit-up motion. The seated leg raise, for example, is performed by sitting on the edge of the bench and grabbing the sides of the bench. Lean back slightly and extend your legs straight out until they are parallel with the floor. An advanced core exercise builds on the seated leg raise and involves bringing the knees to the chest to perform a crunch.
Upper Body
Upper body exercises are the most popular types of exercise on the weight bench. Exercises can be chosen to focus on the chest, back, biceps, shoulders and triceps. The bench press, for example, is a common exercise that involves lying on a bench and lifting a barbell or dumbbells up and down on the chest. Other popular upper body exercises for the weight bench include incline or decline bench press, seated shoulder press, seated rows, seated biceps curls and dumbbell flyes.
Considerations
Consult a physician before starting an exercise program to identify any preexisting health concerns. Choose the weight bench that matches your fitness goals and exercise interests but be willing to adjust the workout based on available equipment.
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