A standard weight bench remains fixed in a flat position and may have an accompanying rack for resting barbells. Adjustable weight benches can be set to incline or decline for specific workouts. Whichever type of bench you use, ask a fitness specialist to demonstrate proper technique. This will help lessen the risk of sprains, strains and other injuries caused by improper technique, MayoClinic.com cautions.
Step 1
Perform pushups by kneeling next to the bench or by resting your weight on your toes with your body extended behind you. Step onto the bench one leg at a time for a set number of repetitions to perform step-ups, targeting the quadriceps in the legs and the gluteal muscles in the buttocks.
Step 2
Perform a bench dip by facing away from the bench and placing your hands on the bench, shoulder-width apart. Stretch your feet as far out in front of you as is comfortable and lower yourself towards the floor in a slow, controlled motion. Push yourself back up and repeat for a series of triceps exercises.
Step 3
Lie on the bench and perform two to three sets of reverse crunches for a lower abdominal workout. Place your arms at your side and pull your knees and head towards your chest repeatedly. Do not grip the bench with your hands for leverage, as this will dilute the advantage of the exercise.
Step 4
Complete sets of bench presses using a barbell or free weights. Use a trained spotter to assist you and do not attempt to lift more than is safe for your level of fitness. Lie on your back and place your feet flat either on the floor or on an elevated platform so that your back is resting flat on the bench. Hold the weight at your chest with palms facing upwards and slowly raise the weight until your elbows are nearly straight but without locking them. Lower your arms slowly to your chest and repeat.
Step 5
Bend over the weight bench, place your left knee and hand on the bench and position your right foot on the floor. Using a dumbbell in your right hand, lift the weight until your arm is at a 90-degree angle. Repeat and switch sides.
Tips and Warnings
- When the free weights you are using no longer tire your muscles after your regular number of sets and repetitions, move to a heavier weight.
- Over-exercise can cause temporary or permanent injury. Ask a certified trainer to create a safe and effective fitness routine with you.
Things You'll Need
- Dumbbells
- Barbells
Member Comments