A bench provides support for your body during strength training. It can be used to perform a variety of exercises and does not require specialized equipment such as a leg press machine. The bench can be bought from a store, which will probably be a little more versatile and adjustable than a bench made from pre-existing materials at home. If you make your own bench, then you should ensure that it can bear the strain of heavy weights.
Bench Press
The bench press is a power lift that primarily works the pectorals, as well as the deltoids, triceps and other muscles. The bench, as the name implies, is an absolute requisite. It is not possible without one. In order to perform the exercise, you must lie face up with your body stretched across the length of the bench and your feet firmly on the ground. The only additional piece of equipment that you will need is a rack attached to the bench on which the barbell can rest. You can cause serious injury without one. Your upper body should be positioned just beneath the barbell on the bench. Unrack the barbell and lower it, arms squared, down near your chest. It is necessary to bring a spotting partner in case the burden of the weight becomes too heavy to lift.
Dumbbell Fly
The dumbbell fly works, isolates and builds the chest muscles. The exercise begins with your back against the bench, body fully stretched across its surface and feet on the floor. Hold the dumbbells firmly in your hands out to the side and parallel with your body. From this starting position raise the dumbbells up into the air until your arms are completely perpendicular with the rest of your body and the weight are nearly touching. Bend your elbows again and lower the dumbbells to your sides. The use of a bench keeps the dumbbells suspended in the air for the entire duration of the exercise, broadening the range of motion and fully contracting the target muscles.
Leg Raise
The leg raise is used to build muscles in your abdomen. Lay across the surface of the bench with your legs hanging off the edge into the air straight out in front of you and hold to the sides of the bench. Both legs should be pressed tightly together. Raise your legs up until they are at a right angle with your body, and then lower them back down. Keep repeating this movement. The bench, once clenched with your hands, gives you a firm anchor and solidifies your body position and movement.
Incline Crunch
The incline crunch is performed by lying on a slanted bench, feet secured, and "curling" your body forward until your shoulder blades come off the board. It is ultimately more challenging than a regular crunch because you have to curl up against gravity. However, this exercise is contingent on the ability of the bench to change degrees in relation with the ground. You can also increase the difficulty of the crunch by adjusting the degree of the incline; a steeper incline will place greater force upon your abdominal muscles. If you are using a homemade bench, then you should add straps to keep your feet in place.
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