If you really want to get bigger muscles and more strength , then sooner or later there is no way around the weight bench . Whether with barbell or dumbbells (both have their advantages and disadvantages), the best exercises with the weight bench you learn here.
The classics - bench press in three variations
Probably the most classic exercise on the weight bench is the bench press. This exercise trains chest, shoulders and triceps to varying degrees, depending on the angle of the bench. First of all, in every variation it is important that you lie flat on the bench. This is especially true for your lower back, which tends to lift off in beginners. Next, bring the barbell to your chest (the long bar taps once) and press it upward in a guided manner. Start with little weight until you have mastered the technique , also your coordinative muscles need the training. The flat bench mainly trains the large pectoral muscle. If the shoulders are higher, they are trained more. Likewise, the intensity for the upper pectoral muscle is higher. With a downward inclined bench (not recommended for beginners), you train mainly the lower pectoral muscles in the negative bench press. This is good for strong definition .
Flys and Reverse Flys - defined chest and strong back
You can get even stronger chest definition with flys . Here you lie on and bring the dumbbells together at the long arm, for this you should use only little weight. It depends here much more on the technique. A great addition are also the Reverse Flys, with these you lean with the chest against the bench. The backrest should be slightly slanted for this. Choose light weights and hold them by the long arm. Your shoulder blades will be brought together. A great exercise for the upper back and neck.
Versatile and strong
Weight bench exercises are countless, not all of which require you to use the actual bench. For focus curls or the shoulder press , for example, it only serves as a stable seat for you, but the bench can easily do that as well. For home use, dumbbells are usually more suitable because they can be stored more flexibly . A barbell is heavy and needs a strong rack, the Olympic barbell has a dead weight of 20 kilograms. By the way, the floor should also be robust, because in case of doubt, the weights must be able to be thrown off. Only then can you push yourself to your limit with the weight bench!
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Editorial fitnessmarkt.de (EA)
Image credit: #144551285 luckybusiness AdobeStock
Published on: 6 February 2018