A weight bench is offered in the gym, but you can also get it at home as a training tool. Weight benches are offered in many varieties and price ranges. The weight bench has shelves for the dumbbells and allows for varied workouts. You can train different muscle groups with it, diverse exercises are possible. You can train with dumbbells and with barbells on the weight bench.
Weight benches in different variations
The simplest and cheapest form of a weight bench is the flat bench, which is not adjustable. For this you can buy trays for the dumbbells, which you place near the bench to remove the dumbbells for the exercises. Other weight benches can be opened, different settings are possible. Such a weight bench is often already equipped with shelves for the dumbbells. For beginners, the weight bench is just as suitable as for advanced users. For an efficient workout, if you want to buy a weight bench, you should consider a few things:
- stable processing with a secure stand
- load capacity with the corresponding body weight and additionally with the dumbbell weight
- dimensions according to your body height
- rubberized feet for slip resistance and safe hold
- test certificate.
The right introduction to training with the weight bench
If you want to start training with a weight bench and perhaps get a bench and dumbbells in your house, it makes sense to have the weight bench training explained to you in the gym beforehand. The fitness trainer will show you the appropriate exercises and advise you which dumbbells are suitable to start with. He will advise you on the correct training weights. At the beginning you should use only light weights, while later you can increase the training weights. To avoid injuries to muscles, joints and tendons, you should always make sure that you warm up sufficiently before training with the weight bench. When training with the weight bench, always ensure a safe position. The back rests on the pad of the bench for many exercises, it should remain in this position throughout the exercise. For most weight bench exercises, place your feet on the floor. Make sure you stand securely; your knees should always form a right angle. It is important that you never fully lower the dumbbells to your chest or abdomen during the exercises. Never push your arms all the way through to avoid elbow injuries. Especially at the beginning of training with weight bench, you should train with a training partner who will hand you the dumbbell and also take it off again. For training with a weight bench, it can be useful to have a training plan in which you record the weights, the exercises and the number of training sessions. You should complete several different exercises so that the workout is efficient.
Various training possibilities with the weight bench
The weight bench allows many different exercises, but you should seek advice on which exercises are useful in your specific case, so that you can achieve your goal. With the weight bench you can primarily train the muscles of the chest, abdomen, shoulders, neck and upper arms. Such classic exercises as bench press, neck press and butterfly are possible. However, you can also perform various exercises while sitting, for example, to strengthen the leg muscles or forearms. To train efficiently and involve as many muscles as possible in the workout, you should complete several exercises. Alternating the exercises will allow you to build up your muscles well. Each training day you can choose a different exercise to always train different muscles. Weight benches are suitable for anyone who wants to build muscles, but they are also perfect for strength athletes and bodybuilders who can train with a heavy weight. At the beginning of the workout, you should only do a few training sets in a row, so as not to put your body through too much. Later, you can increase the number of training sets as well as the training weight.
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Editorial fitnessmarkt.de (EA)
Published on: 5 November 2014