There are more exercises for the flat bench than just bench presses, even though the classic belongs in every complete set on the bench. Find out what else you can do with the flat bench, why it's such a great piece of equipment, and what accessories you need for which exercises here.
Exercises for the flat bench without weights
Most exercises and workouts for the flat bench require a set of dumbbells of different weights, but not all. You can also do some exercises with just a flat bench, which is handy at home or when your dumbbells in the gym are occupied.
You can also performhyperextensions for the back on the bench, but this solution is a compromise. Because the hyperextensions on the flat bench do not work quite as well as in the back trainer. You have to fix your legs with a lot of pressure, but hyperextensions on the flat bench are mainly a good workout for the abdominal muscles.
You can train them with different exercises on the flat bench. For example, leg raises on the flat bench. Make sure that your legs do not cross the extended body line and that you stop them in time.
Dips on the flat bench are also possible without any problems, so you can train your triceps very well in isolation.
How to find the best flat bench
Barbell and dumbbell exercises on the flat bench
Of course, the flat bench only really blossoms with weights. You can use two dumbbells for bench presses, for example, to stretch your chest even more and strengthen your wrists individually.
With less weight, flys are a great way to shape and define your chest muscles . Be sure to keep your slightly bent arms rigid during flys, it's really all about form here, not weight.
You can also make the best use of a single dumbbell for an overhead lift by lying flat and lowering the dumbbell behind your head, then lifting it over your chest. This exercise works once vertical through your chest muscles.
With a sturdy rack, you should naturally incorporate bench presses with a barbell into your flat bench workout. There are hardly any exercises on the flat bench that are so iconic for fitness sports. An interesting variation to the classic flat bench press is the underhand grip bench press. For this, grip tighter and with your thumb towards you. You'll be amazed at how different the bench press suddenly feels - but reduce the weight drastically for this.
Flat but versatile - the flat bench for your workout.
With all of these exercises, the flat bench is an extremely versatile tool that is both comfortable and sturdy . Of course, it lacks the flexibility of an incline bench, but the flat bench simply feels stronger and its gap-free support makes it the perfect strength training companion.
Find your perfect flat bench at an unbeatable price now!
Editors fitnessmarkt.de (EA)
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Published on: 5 October 2019