More strength for the upper body, fun and variety when training with free weights and of course balance and flexibility - you can achieve all this very easily when training on the weight bench . But as simple as this piece of equipment may seem, in order to achieve really efficient results, you must also be able to use the weight bench correctly. Here you can find out what it's all about.
The powerful duo - the weight bench and you
Whether in the gym or at home, there's simply no substitute for a good weight bench. Because it offers you a robust support for exercises like rowing with the free weight and allows you to really go into the stretch of the chest when bench pressing. The main distinction is between straight weight benches and those that you can adjust the angle of. Some models for home use also offer you suspensions for elastic bands or restraints for the feet (for downward inclined crunches).
So getting the weight bench to work properly is easy - at least before you start using weights. This is because the pure execution of the exercises can be clean and guided thanks to the bench, but as soon as you start using weights, your body's compensations begin. So when doing exercises like the bench press, make sure your back is in contact with the bench and that you don't take momentum from your lower back and hips. When training with free weights, also consider the risk of injury, use a spotter with the barbell and, if necessary, use the option of dropping dumbbells to the outside. Your safety comes first when working out. Try performing other exercises such as rowing, crunches or leg raises with the bench in front of a mirror or under the supervision of a trainer. Weight bench workouts are great because they protect your joints and muscles by fixing them in place, but at the same time give you free range of motion.
Which weight benches are useful in the gym?
Stability and strength on the weight bench
Especially with adjustable weight benches, you should also check carefully that the bench is locked in at the desired angle. If the safety pin is not in place, you can seriously injure yourself - routine makes negligent here. The bench supports you during powerful exercises and you can train power, dynamics and flexibility in the muscles on it. With skillful execution and a good understanding of your personal limit, this works best.
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Editors fitnessmarkt.de (EA)
Photo credit: #180271030-luckybusiness-AdobeStock
Published on: 22 September 2019