A weight bench is a piece of exercise equipment designed to help you perform strength training exercises. Although available in different configurations, a simple flat bench or incline bench can expand the number and types of abdominal and back exercises available to you. When working your abdomen and back muscles using a bench, analyze your form to avoid injury and work the muscles effectively.
Dumbbell Lying Row
The dumbbell lying row targets your back muscle. Kneel in front of the short side of the weight bench. Place a dumbbell on either side of the bench. Use your hands and legs to pull your upper body onto the bench. The bottom edge of the bench should hit your upper thighs. Extend your legs straight away from the bench and balance on your toes. Grab one dumbbell with each hand, making certain each dumbbell is directly in alignment with your shoulder. Lift the dumbbells straight off the floor by bending your elbows. Continue the lift until your upper arm is at least parallel to the floor. Gently lower the weights to the floor and repeat 10 to 15 times.
Incline Reverse Lateral Dumbbell Raise
The incline reverse lateral dumbbell raise, recommended by the American Council on Exercise, works your back and shoulders and is easy enough for beginners to accomplish. Adjust your bench until one side is at a 45 to 60 degree angle. With your body facing the bench, straddle and sit on the bench. Hold a dumbbell in each hand, and lean forward until your upper body touches the inclined portion of the backrest. Begin with your hands dangling toward the floor. Stabilize your body by planting your feet on the floor and tightening your abdominal muscles. Lift the dumbbells away from your body by raising your hands toward the ceiling. Stop lifting when your arms are almost parallel to the floor. Slowly lower your arms. Repeat eight to 12 times.
Flat Bench Abdominal Pull Ins
Strong abdominal muscles help you avoid back injuries, and improve the tone and definition of your stomach region. Begin the bench pull-in by sitting on the center of a bench with your upper legs on the bench and your lower legs and feet off the bench. Place your hands about 6 inches behind your buttocks and grasp the edges of the weight bench. Support your upper body with your arms as you lean back about 45 degrees. Lift your straight legs slightly off the bench. Pull-in your legs toward your upper body by slowly bending your knees and slightly lifting your upper torso. Stop lifting your knees when your lower legs are almost parallel to the bench. Repeat 10 to 20 times.
Decline Bench Abdominal Curl
The abdominal curl is a standard abdominal exercise. Challenge yourself to build stronger abdominal muscles by using a weight bench placed in a slightly declined position. Lay on your back with your head toward the ground, your knees slightly bent and your feet toward the ceiling. Use a partner to hold your feet steady, or tuck your feet under the leg hold-down bar. Position your hands across your chest, or on either side of your head. Tighten your abdominal muscles, push your belly button into the padded bench and curl your upper body toward your feet. Squeeze your abdominal muscles together at the top of the curl and return to your original position. Repeat 10 times.
Member Comments