Building muscle throughout your body provides numerous benefits, such as a more toned physique and fat reduction, according to MayoClinic.com. A weight bench can be a valuable tool for developing your upper body. Exercises for your chest, shoulders, back, arms and abdomen are possible on this piece of fitness equipment.
Chest
Use a weight bench with an adjustable back to target the sternal and clavicular pectoralis major. With a barbell, perform bench presses on a flat bench. Lower the bar to your chest, then push it straight above your chest by extending your arms. Incline the back of the weight bench and perform the same movement to work the upper muscles of your chest. Likewise, you can decline the back slightly to work your lower chest.
Back and Shoulders
Work your back with lying rows, lying on your abdomen on a weight bench with a dumbbell in each hand. With your arms slightly bent and perpendicular to the floor, lift the weights to the sides of your chest. Push your elbows toward the ceiling as you raise the weights.
Sit on the edge of the weight bench with a dumbbell in each hand at shoulder height. Lift the weights straight into the air above your head to work your shoulders.
Arms and Abdomen
Stand beside the bench holding a barbell in front of your body with an underhand shoulder-width grip. Bend your elbows and curl the bar toward your shoulders to target your biceps. Sit on the edge of the bench holding a dumbbell in each hand behind your head with your elbows pointing upward. Push the weights above your head by extending your arms to work your triceps.
Strengthen your abdomen by performing traditional crunches on a flat weight bench or decline the back of the bench to add resistance. Place your head at the lower end of the bench and lift your torso upward until it is parallel with the floor. Additionally, you can hold a dumbbell or plate weight to your chest for even more resistance as you physically progress.
Directions
Beginners should begin with a low amount of weight for each exercise and gradually increase it with physical progression. Target every major muscle group twice a week, allowing at least a full day of rest for each muscle between workouts. For example, on Monday, work your chest, back and shoulders, and, on Tuesday, train your arms and abdomen. Rest on Wednesday, then repeat the Monday and Tuesday workout on Thursday and Friday. Complete two or three sets of 10 repetitions of each exercise.
Member Comments