Whether in the gym or at home, working out or exercising becomes more enjoyable when you have appropriate and quality equipment to use. Treadmills, dumbbells, stationary bikes, resistance bands, and barbells and weight plates are only some of the equipment most commonly used. But wait, weight benches are also important components in the place where we exercise.
To support various weight training exercises, the weight bench became a necessity. Its types include flat, adjustable, Olympic, folding, and specialized benches. Ab, preacher, and leg developer benches belong to the specialized ones. The common exercises done on a weight bench are bench presses, dumbbell flys, seated shoulder presses, step-ups, and tricep dips. To experience the weight benches’ maximum benefits, you have to:
Choose the Right Type of Weight Bench. First, choose the type that suits your requirement – flat bench for bench presses and dumbbell rows; adjustable bench for a variety of exercises that need incline, flat, or decline settings; Olympic bench for heavier weights; and specialized bench for biceps and core workout. Then, see to it that the bench is sturdy and can accommodate the weight your exercise requires.
Master the Basics of Setup. Proper setup will not only protect the equipment but also prevent accidents and injuries. So, in adjusting the bench, be sure that its angle is appropriate for the exercise you are performing. Set the bench on a flat surface and when you lie or sit, have your back flat on the bench with your feet firmly planted on the ground, and your head supported.
Warm Up Before You Begin. Five to ten minutes of muscle preparation will reduce injuries. Do light cardio and dynamic stretches before the warm-up set of your planned exercise.
Focus on Proper Form. Keep your shoulder blades squeezed together and your back flat on the bench as you do bench presses. Be sure to lower the dumbbells slowly to your chest, and push back up in a controlled manner. Meanwhile, if you’re doing the incline/decline presses secure your grip and alignment with the angle of the bench and again keep your movements controlled. When it comes to dumbbell work, keep your elbows slightly bent and do it slowly with a steady motion for better muscle activation.
Use Spotters and Safety Equipment. A rack that serves as a spotter is very important when you’re lifting heavy weights. The spotter must be a piece of built-in safety equipment to catch the barbell if needed.
Refrain from Overloading the Weight. Always start with a manageable weight and increase gradually to avoid injuries. Challenge your muscles but do not overstrain them.
Cool Down and Stretch Post-Workout. Again, just like in warming up, spend 5 to 10 minutes cooling down to lower your heart rate and recover from the workout.
Incorporate a Variety of Exercise. Use the equipment to your advantage, target different muscle groups as you exercise on it — chest, shoulders, back, and arms.
Follow these tips and attain safe and effective workouts with your weight bench.
