A weight bench is the foundation of almost all serious free weight exercises. Whether you're using barbells or dumbbells, getting on and off the weight bench properly is your first hurdle in the game of avoiding injury. While weight benches can be used for a variety of difference exercises including dumbbell rows and bench dips, their most common use is as a platform for doing bench presses or dumbbell flies. Getting up and down for these exercises also requires the most care.
Step 1
Adjust the incline of the bench, if it adjusts, to the desired angle. Make sure the adjusting pin is firmly seated in the appropriate hole or slot so that there's no chance of the bench suddenly slipping beneath you. If you're just starting out, lay the bench flat; you can experiment with inclines, which generally make the exercise more challenging, later.
Step 2
Select the weight you'll use and either carry the dumbbells to the bench with you or have someone ready to hand them to you. If you're using a bar, make sure it's firmly situated on the rack and place the appropriate weight plates on each end, followed by collars to keep the weights from coming off.
Step 3
Sit down near the end of the bench. If you're carrying your own dumbbells, hold one on each thigh, as close to your torso as possible.
Step 4
Keep your spine straight as you slowly lower yourself back down onto the bench. Let the dumbbells swing into position naturally, again keeping them as close to your torso as possible. If you're using a bar, make sure to lay down far enough down the bench that your head won't hit the bar on the way down, then scoot back until your eyes are even with the bar.
Step 5
Bend both knees and place the soles of your feet flat on the bench, or let your legs drop down on either side of the bench so that your feet are flat on the floor. You'll find trainers that enthusiastically advocate both positions; as a general rule, do whichever feels best to you.
Step 6
Perform the desired number of repetitions. Bring the dumbbells back in close to your body when done or have somebody take them from you. If you're using a bar, return it to the rack and make sure it's securely seated before releasing it.
Things You'll Need
- Weight bench
- Dumbbells or barbell
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