If you want to get a full body workout, incorporating some weight bench exercises into your routine can be worth it.
The weight bench, aka the exercise bench, is an all-round piece of equipment that can be used for pretty much every exercise. Using it in your regular training routine can help you get a productive full body workout not only at the gym but at home too. olympic hex bar
Contrary to what some may believe; an exercise bench is not just for bench presses; in fact, there is a plethora of weight bench exercises that can be done to train and strengthen the lower body, upper body, and core.
Not sure where to start? Don’t stress out — we’ve compiled a list of some of the best exercises for you to begin your full body training on this versatile piece of equipment.
Read on to learn about the five best weight bench exercises to get full body benefits.
The bench press is a classic and one of the most popular weight bench exercises to train the chest muscles.
It's a staple exercise in almost every upper body training session. Primarily, it targets the pectoralis major, but it also works the shoulders and triceps. Some great bench press variations include decline bench press, incline bench press, Smith machine bench press, etc.
Dumbbell rows are another classic weight bench workout that targets the mid-back, traps, and lats. This exercise trains the back one side at a time and helps maintain a symmetrical and well-shaped back.
Want to work on your abs and core muscles? Try the decline sit-up.
Decline sit-ups are one of the best weight bench exercises to boost core strength and train the abs. This exercise stabilizes the body and helps make the upper body stronger and more powerful.
The reverse fly is a great exercise to strengthen the chest, shoulders, and back muscles. Doing this exercise consistently helps promote good posture and also keeps you away from all types of back problems.
The dumbbell pullover is a great weight bench exercises that primarily targets the triceps, biceps, lats, and pecs. As this exercise involves overhead pulling movement, do the movement slowly with control.
Each of the aforementioned weight bench exercises can be modified to match your fitness level. If you're a beginner, start with light weights, and have a spotter or someone to help you lift.
Aim for only 8-10 reps so that your muscles don’t get overstrained too quickly. If you're an advanced exerciser, go for heavy weights, but be mindful of your form. Either way, remember to be consistent with your practice; focus on the right form, and practice these weight bench exercises safely.
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