A weight bench is a piece of gym equipment that enhances your exercise routine. It is a padded surface upon which you sit or lie to perform dozens of strength training exercises. The weight bench is appropriate for all fitness levels. You can use the weight bench with free weights or with only your own body weight to build strength.
Bench Options
Weight benches come in several different versions. Some are flat platforms while others are fixed at a 90 degree angle and look like a chair. Adjustable weight benches may be raised or lowered to change the emphasis of certain exercises.
Types of Exercises
Flat benches are used when performing chest exercises like dumbbell flys and barbell chest presses. A flat bench supports your stabilizing arm and leg when performing a single arm dumbbell row. Lie on the flat bench to perform lying barbell triceps extensions. A bench inclined to 45 or 35 degrees can also be used to target the upper chest and shoulders during flys and chest presses while these exercises done on a decline bench targets the lower chest fibers. Lie face first on an inclined bench to perform incline reverse lateral dumbbell raises for the backs of your shoulders. Fixed upright benches are good for military presses and bicep curls.
Benefits
Because it is elevated, using the weight bench allows you greater range of motion than doing the exercises while lying on the floor. The weight bench also provides support for your back when seated in an upright position. Changing the elevation of the bench allows you to target muscles in different ways, stimulating more muscle fibers and enhancing strength.
Considerations
When using heavy weights, enlist the support of a spotter to prevent injury. Avoid arching your back when lifting weights from a reclined or seated position -- this usually indicates that the weight is too heavy for you. Weight benches should not be used for stepping up and down as the padding makes your foot unstable and the height can harm your knee joint.
Creative Alternatives
Place your hands on the weight bench and your feet on the floor to perform incline push-ups. Switch your feet to the bench and your hands to the floor to perform decline push-ups. Use the bench for a rear leg elevated lunge. Stand with your back to the bench and place your right top of the foot of the bench and step your left foot forward. Bend and extend your left knee, keeping your body erect, to complete one repetition of this lunge that emphasizes the hamstrings.
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