Gym weight benches play a significant role in the development of lean muscle mass. They enable you to change the angle of the working muscle group, thereby providing challenge, variety and assistance in your workout. Gym weight benches are usually used in conjunction with free weights, but they can also be used with cable equipment and barbells.
Types
There are four basic types of weight-training benches. Adjustable benches can be placed in a flat, incline or decline position. They can also be adjusted to support various seat positions. Hyper-extension benches are used for abdominal, hamstring, gluteal and back exercises. Abdominal benches can also be placed on a flat, incline or decline position. They usually come with rollers, under which the feet can be placed. Preacher curl benches are designed for working the biceps. They come with angled pads to support the elbows during biceps curls.
Benefits
When performing weight-training exercises from a standing position, it's easy for other muscles to overcompensate. For example, an overhead press is performed by bending the elbows, aligning the weights with your shoulders and straightening your arms overhead. Performing this exercise from a standing position may cause you to use your back muscles. In contrast, performing the exercise from a seat position, with the benched positioned to support the back, can help you isolate the muscle group and protect your spine.
Effects
Using a bench in the decline position can assist in the decline chest press. This exercise works the lower muscles of the chest. Working from an incline will work the upper chest. Those with strong abdominal muscles can get a challenging abdominal workout by performing sit-ups from the low end of an inclined abdominal slant board. Those with weaker abdominal muscles, neck problems or back problems can perform sit-ups from the high end of the board. This alleviates strain on the neck.
Features
Most standard weight benches are able to support weight loads of up to 165 pounds. Heavier loads may require specially designed Olympic benches. These benches have additional padding. They are also wider, which helps support a wider grip on exercises such as the bench.
Some gym weight benches have wheels, which enables them to be moved to different parts of the gym. Take advantage of this feature by lifting the bench on an angle and rolling it along the floor.
Warnings
It may be tempting to use a weight bench for other types of exercises, but it is inadvisable. Weigh benches were not designed for step aerobic exercise, of for any type of step-up exercise. Use specially designed aerobic steps or step stools for that purpose.
Member Comments