Examples Of Weight Bench Exercises

A weight bench is a useful tool for exercise because it allows for stabilization and a full range of motion for exercises. Contrary to lying or kneeling on the floor to exercise, the bench allows you to extend your limbs fully without hitting the ground. Exercises on the weight bench can work all of your major muscle groups.

Medium Grip Barbell Bench Press

A medium grip barbell bench press exercise trains the chest, shoulders and triceps. This exercise is done lying with your back on a bench and holding a barbell with your arms straight above your chest. Your feet are placed on the floor on the sides of the bench. Press your lower back into the bench. Placing your feet on the bench near your buttocks will make it easier to flatten your back. Bend your elbows and lower them halfway toward your chest. Your elbows should make right angles at this midpoint. If not, adjust the position of your hands so that they are at a medium grip distance. Lower the barbell the rest of the way to your chest and then press your arms straight.

Single-Arm Row

The single-arm row exercise trains the lats, traps and rhomboids of the middle and upper back as well as the biceps. A single dumbbell is needed in addition to the bench. Begin by kneeling on the bench with your left knee. Your right foot is on the floor with the knee partially bent. Lean forward and place your left hand on the bench with the arm straight. The dumbbell is held in your right arm, which is straight, too. Flatten your back and keep it that way until the exercise is completed. Bring the dumbbell up toward your body and squeeze your elbow against your side as you bend it. This action uses the muscles of your back primarily so try not to do all this with your arm. Straighten your arm toward the floor to finish a row. Switch legs and repeat on the left side.

Tap Squat

The tap squat exercise is a recommended leg exercise in the book "5-Factor Fitness" by Harley Pasternak. A pair of dumbbells may be held at your sides with your arms straight. Sit on the bench and place your feet shoulder-width apart on the floor with your knees bent. Then, lean forward and stand up straight. Sit back down slowly and touch your buttocks to the bench. Then, stand back up straight again. Move with control throughout the tap squats so that you do not fall onto the bench or swing yourself forward to stand up.