The exercise bench is a useful piece of exercise equipment. Not only does it prevent you from having to exercise on the floor, but it also allows for greater range of movement in your working joints. Most exercises performed on an exercise bench target the muscles of your upper body. Complete two to three sets of eight to 12 repetitions of each exercise bench exercise that you perform.
Dumbbell Flys
This exercise focuses on the pectoralis major and also serves as a basic exercise to increase thoracic expansion and develop muscle flexibility. Lie on a narrow exercise bench and hold a dumbbell in each hand with your arms extended directly over your chest. With your palms facing each other, slowly open your arms to a horizontal position. Pause, then raise your arms back to a vertical position. Squeeze your chest muscles at the top of the movement. You can also perform flys on an incline exercise bench.
Bench Press
You can perform the bench press on a horizontal exercise bench as well as on an incline or decline bench. This exercise engages the bulk of your chest muscles and the anterior deltoids. Lie faceup on an exercise bench with your glutes on the bench and your feet flat on the floor. Grasp a barbell with an overhand grip wider than shoulder-width. Bend your elbows to slowly lower the bar to your chest. Extend your arms to return the bar to the starting position. You can also use dumbbells to perform this exercise.
Pull-overs
Pull-overs develop the bulk of your chest, triceps brachii and several back muscles. Lie on an exercise bench with your feet flat on the floor, and hold a dumbbell in your palms by surrounding the handle with both thumbs. Begin with your arms extended directly above your chest. Bend your elbows to slowly lower the dumbbell behind your head. Extend your arms to return to the starting position. You can also use a barbell or EZ bar for this exercise.
Triceps Dips
This exercise works the triceps and pectorals as well as the anterior deltoid. Suspend your body between two exercise benches by placing your hands and glutes on the edge of one bench and your heels on the edge of the other. Scoot your glutes off the bench so that your weight is distributed between your hands and feet. Bend your elbows to lower your hips toward the floor. Extend your elbows to return to the starting position. Place a weight in your lap to increase the difficulty of the exercise.
One-Arm Dumbbell Row
Rows work the majority of your back muscles as well as your biceps, brachialis and brachioradialis. With your right hand, grasp a dumbbell with your palm facing in. Place your left hand and knee on an exercise bench to support your back. Begin with your right arm extended and hanging toward the floor. Pull the weight toward your body by bending your elbow and lifting your upper arm and elbow as high as possible. In a controlled manner, lower the weight back to the starting position.
References
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- ExRx: Dumbbell Fly
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