How To Use a Weight Bench: 5 Ultimate Weight Bench Workout

How To Use a Weight Bench: 5 Ultimate Weight Bench Workout

Weight benches can let you move around freely while still providing the necessary support for the workouts you choose. You can perform many workouts on the adjustable weightlifting bench.


Every muscle in the upper body and several in the core and lower body can be worked out using dumbbells or barbells.


In this article, we will discuss how to use a weight bench and the exercises that you can do on weight Bench.


How to Use a Weight Bench.

You can improve your strength-training workout using a weight bench. While some benches are upright, like narrow chairs with tall, padded backs, others are flat. Some of them are adjustable, allowing you to slide them into an inclined or declined position.




The most common exercise types on a weight bench include free weights like dumbbells and barbells. The following are a few popular exercises that can all be done on a weight bench:

1. Bench press

How to do them - Placing the bench flat, lie on your back. With your shoulders down, elbows at a 45-degree angle to your body, and wrists straight, hold the dumbbells out in front of you. In contrast to exercises like squats, the bar path isn't entirely straight; therefore, push up and slightly back.


Make sure the weights are at eye level or slightly below. After that, bring them back down to your shoulders. Keep your back arched to achieve full chest extension, and by placing your feet flat on the ground on either side of the bench, you can lock your body into a secure position.


Targeted muscles - Pecs, anterior deltoids, triceps, lats.


How a weight bench helps -The weight bench serves as a strong base from which you can exercise and is created to extend your exercise fully.


You may bend your spine and let your elbows hang to get a lifted chest due to the slim base. By fully extending, you work your entire chest muscles rather than just a part of them.


2. Concentrated curls

How to do them - With your knees apart, take a seat on the side of the weight bench. Bring your elbow to the side of your patella and place it there, so it is securely seated.


Curl your forearm slowly and carefully up and down, keeping your wrist fixed, straight, and facing outward toward your opposite leg.


Muscles targeted - Biceps.


How a weight bench helps - Your bicep curls are made more efficient by locking your arm into place with your knees. For your workouts, a weight bench provides a stable, flat surface. N  


3. Dumbbell row

How to do them - Place your closest knee to the weight bench so that it is resting on the seat as you stand to one side of the bench. With your closest arm to the bench extended and your back straight, lean over and support your weight with that arm.


Bring the weight, so your thumb touches your armpit with your outer arm. As you rise, tighten your back muscles, then lower back down.


Targeted muscle - Lats, rhomboids, rear deltoids and trapezius.


How a weight bench helps - Gives you a stable, flat base from which to lift weights while isolating and focusing on each side.


4. Shoulder press


How to do them - Sit on the weight bench with your back firmly pressed into it while it is upright. Put your feet firmly on the ground and raise your arms so that your shoulders align with your back and your elbows are at right angles.


Push the dumbbells up and in until they touch while your arms are straight, using a steady, controlled motion. Take a step back and lower down to your starting position.


Targeted muscle - Deltoids, supraspinatus, triceps, trapezius, pecs.


How a weight bench helps - The weight bench prevents your arms from moving out, allowing you to exercise much more precisely. However, the weight bench is less restricting than a resistance machine since it lets you move naturally.


These are some of the many exercises you can do on the weight bench. The intensity of these workouts can be increased or decreased depending on the positioning of your bench and the amount of weight used.


Because of the versatility of the workout bench, it is an ideal option for both home and commercial gyms.


Though the benches may seem simple, it comes with different design styles. Get familiar with these types before getting a weight bench for your gym.


  • Experiment with the bench's angle, especially for chest exercises. You can exercise the upper chest's muscle fibres by inclining the bench a little. (However, chest exercises at a too-high angle could endanger your shoulder joint.)
  • Your lower chest is emphasized by lowering the chest. You can use a little different angle for every session.
  • Make use of a bench as support. Set the seat upright and lean against it when performing bicep curls or overhead presses. To generate momentum to lift the dumbbell, you won't be able to move your body back and forth.
  • You have to rely completely on your biceps' strength. When the weight gets heavy, you'll still have to force yourself to avoid arching the small of your back off the bench.
  • Lifting weights is the only activity you should do on a weight bench. Never perform step aerobics on a weight bench. To use your step bench as a weight bench, however, you must not lift dumbbells that are heavier than 30 pounds.
  • Avoid raising your feet in the air especially if you are a beginner. This results in an unsteady posture and makes you appear to want your stomach scratched. Keep your feet firmly on the ground instead.



Final Thought


A weight bench often overlooked at the gym is a perfect piece of home equipment as it addresses many areas of workout.


Hopefully, this guide has helped you learn a little more about how to use a weight bench.

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