Weight benches are common in gyms around the world. Some exercises you can perform on a bench include close-grip bench press, preacher curls and decline crunches. Incorporate some of these exercises into your workout to add strength and muscle mass.
Upper Body
Training upper body muscles, such as the biceps, triceps and chest, are an integral part of a muscle-building routine. Preacher curls are an effective bicep exercise that can be performed on some benches. To perform preacher curls, sit on the bench with an EZ bar in your hands. Make sure your elbows are bent and resting on the preacher attachment. You should be holding the bar in front of your face. Next, let the bar down until your arms are fully extended. Finish by curling the bar towards your chin. Another effective exercise is the narrow-grip bench press. It is nearly identical to the standard grip bench press but the grip is much narrower to increase focus on the triceps. Begin this exercise by laying on the bench and grip the bar with your hands about a foot apart. Bring the weight down slowly to just above your chest and press it upward to finish. The Build Muscle and Gain Weight Fast Guide advises that you keep your elbows close to your body throughout the exercise. You may have to choose a much lighter weight for a narrow grip bench press than you would for the standard bench press.
Lower Body
Benches may also feature leg curl and leg extension attachments to work on lower body strength. The lying leg curl, also called the hamstring curl, is an effective lower body exercise that strengthens your hamstrings. Begin the exercise by lying face down on the bench and tuck your calf muscles underneath the leg pads. Next, use your hamstrings to curl the weight upward toward your buttocks, according to the ShapeFit website. While leg curls focus on the back of your legs, leg extensions focus on the quadriceps, which is located above your knees. To perform this exercise, sit on the leg extension bench and put the top of your feet underneath the foot padding. Extend your legs until they are nearly straight. Return to starting position.
Core
In addition to leg and upper body work, you can also perform certain abdominal exercises on a bench. The first ab exercise requires you to lie on the floor with your feet on a weight bench. Next, bend your knees so the lower part of your legs makes a 90 degree angle with your quadriceps. Put your hands on each side of your head, but do not use your hands to pull your head off the floor. Squeeze the upper abdominals and slowly curl upwards by lifting your shoulders off the ground. When your elbows are about 7 inches from the knees, return to starting position. The next exercise requires a decline bench. The bench should be at a 30 degree angle with the floor. Get on the bench and make sure your feet are completely secure underneath the foot padding. Next, put your hands on the side of your head and sit up until your body is close to perpendicular to the floor, but leaning slightly back. This is starting position. Begin the movement by curling the chest forward until your elbows are above the quadriceps. At the top of the movement, contract your midsection. Finsih the exercise by slowly returning to starting position.
Considerations
If you are committed to regular workouts, consider purchasing a weight bench. If possible, make sure it has a leg curl and leg extension attachment. If you do not want to purchase one, consider joining a gym and use the benches they have available.
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