You use a weightlifting belt to support your back when lifting heavy amounts of weight. The bench press, an exercise to strengthen your chest, can place pressure on your lower back. You lie on your back during a bench press and when you lift a heavy weight, your lower back may arch to support your body during the exercise. A weightlifting belt helps you maintain proper posture and may protect you from injuries to your lower back. The National Strength and Conditioning Association, or NSCA, says a weight belt can help you lift more weight, but it also suggests you perform core-strengthening exercises to improve your own natural support.
Step 1
Position the belt directly above your hips. Position the middle of the belt across your back with the buckle placed across your waist.
Step 2
Tighten the belt. Insert the buckle through a hole that is very tight, but one that doesn't hinder normal breathing.
Step 3
Lie on your back on your bench. Rest your feet on the floor or on the bench with your knees bent.
Step 4
Grasp the barbell with both hands, shoulder-width apart. Inhale and expand your stomach toward the belt as you remove the barbell from the rack.
Step 5
Exhale and release your breath.
Step 6
Inhale and expand your stomach and lower back as far as you can toward the belt. Bend your elbows and lower the barbell to your chest.
Step 7
Exhale, straighten your arms and lift the barbell.
Step 8
Loosen or remove the belt after completing eight to 10 repetitions on the bench press.
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