A flat bench should not be missing in the gym and hotel gym, as well as in the private training room. The reason is simple: numerous muscles can be trained excellently with the flat bench. Thus, the flat bench forms the basis for a balanced upper body workout. But which muscles can be trained with the flat bench?
Train the pectoral muscles with the flat bench
The flat bench is the ideal equipment for so-called pressure exercises (push exercises). These exercises primarily target the chest muscles, which today are not emblematic of an athletic body for nothing. With exercises like the classic bench press, you train primarily the large chest muscle (pectoralis major). With the right exercises you can also train the so-called "small chest muscle" (pectoralis minor) with the help of a flat bench. Ideal exercises for the pectoral muscles on the flat bench include:
- Flat bench press (barbell)
- Bench press with pronated grip
- Bench press with dumbbells
- Flying with dumbbells
- Pullovers with dumbbell
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Shoulder and arm training with the flat bench
Through the typical sequence of movements of pressure exercises you train on the flat bench but not only the chest itself. The shoulder muscles also play a supporting role here. First and foremost the deltoid muscle, which is divided into a front, middle and rear part. In addition, the filigree muscle structures of the rotator cuff, the triceps and the forearms as auxiliary muscles. Of course, you can also use a flat bench while sitting. This expands the exercise spectrum enormously, especially for training the shoulder:
- Sitting shoulder press with dumbbells
- Arnold Press
- Side lift with dumbbells
- Front lift with dumbbells
- Skull Crusher
- Kickbacks
Other muscles you can train with the flat bench
Due to the numerous training variations, other muscles can be trained on the flat bench in addition to the chest, arm and shoulder muscles. First and foremost the saw muscle (serratus anterior). This muscle is located above the ribs on the side of the rib cage and, when fully trained, creates a sawtooth-like pattern. With the help of exercises such as crunches, sit-ups or leg lifts, you can even train the abdominal muscles with the flat bench.
But even that's not the end of it. If you lie prone on the flat bench, you can also perform so-called"reverse flies" and thus train the muscles of the upper back. This mainly affects the small muscle strands located between the shoulder blades. Interesting: When you bench press, you also train a part of your back - the latissimus.
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Editors fitnessmarkt.de (EA)
Photo credit: #228841279-djile-AdobeStock
Published on: 19 October 2019