Incorporate weight benches into your fitness routine. You can perform weight bench exercises using barbells or dumbbells to get benefits including increased muscle mass.
Strength training is about increasing the size and strength of your muscles. You can use a weight bench to get a better strength training workout. It’s no wonder that many fitness enthusiasts use many fitness enthusiasts when they do exercises that include dumbbells and barbells. In fact, these movements are called weight bench exercises because the equipment is a star during training. In addition to gaining muscle mass, these exercises also help to improve flexibility and lose weight. So you will make these moves and enjoy the benefits.
What is weight bench exercise?
Weight bench exercises are performed specifically using a tool called a training bench. “There are a variety of styles and designs that are fixed in folded positions, horizontal or inclined, or in multiple adjustable bench parts,” says fitness expert Aman Puri. This technique is usually used to train weight and strength. People also use barbells and dumbbells along with benches. “Weight bench exercises provide versatility as people can adjust the bench to varying degrees to carry out different degrees of movement,” experts say.
10 weight bench exercises
Here are some weight bench exercises you can perform:
1. Dumbbell bench press
- To perform this exercise, lie on a tilted bench while holding the dumbbells with both hands.
- Keeps the shoulders a little wider.
- Move the dumbbells to your chest.
- Push them back and straighten your arms.
2. Step up with dumbbells
- In this exercise, you will need to hold one foot on the bench, grabbing the dumbbells with both hands.
- Next, with the help of driving foot heels placed on the bench, you begin to step into that position.
3. Barbell Bench Press Exercises
- Lie down on the prone bench and hold the barbell with the help of both hands, keeping your shoulders a little more than shoulder width.
- Lower the barbell towards your chest and back up in that position.
4. Inclined bench press
- This exercise can be performed using both a barbell or a dumbbell by setting the bench to an angle of 30-45 degrees. This position helps to emphasize the shoulder and upper chest area.
- Hold a dumbbell or barbell with the help of your hands.
- Lower them towards your chest and then return them to a straight position.
5. Overhead dumbbell press
- Sit on the bench with your back straight.
- Hold the dumbbells in each hand on your shoulder.
- Raise the dumbbells overhead in a controlled way.
- Reduce weight near the shoulder.
6. Dumbbell fly
- To perform this exercise, lie on a flat bench with dumbbells in each hand.
- Bend both elbows a little.
- Carefully lower the dumbbells into your body in slow motion.
- Bend your elbows and work in the shoulder and chest area, then move back upwards.
7. Bench Triceps
- Place your hands on the edge of the plain bench and dip the triceps of the bench.
- Lower your body towards your body and carefully bend your elbows to support your movement.
- Then turn your back in the upward direction.
8. Refusing bench press
- This exercise can be performed with the help of a dumbbell or barbell. First, lock both feet at the edge of the bench.
- Lie down while you place your head under the barbell.
- After that, carefully hold the barbell and keep your arms a little wider than shoulder width in your arms.
- Next, start lowering towards your chest until the barbell touches.
- Place the barbell back in its original position by straightening your elbows and working on the triceps, shoulders and chest muscles.
9. Close Grip Bench Press
- To do one of the popular weight bench exercises, lie on a straight bench while holding the barbell.
- Keeps grip width narrower than shoulder width.
- Push the barbell towards your chest, but gradually bend your elbows to avoid touching the area of your chest.
- Then, turn the barbell upwards to complete the exercise.
10. Skull Crusher
- To perform one of the popular weight bench exercises, lie on a flat bench.
- Carefully hold the dumbbells.
- Bend your elbows and bring the dumbbells right next to your head.
- Lower the weight slightly towards the ground. Fold here for 1 second. Then, return the dumbbells to the starting point and straighten the elbows.
What are the benefits of weight bench exercises?
Some of the benefits of weight bench exercises include:
1. Improves flexibility
“Weight bench exercises support a variety of movements with the support of the bench for skeletal muscle function,” Puri says. The bench angle can be adjusted to varying degrees to assist in travel and avoid the risk of injury. In fact, a study published in the International Journal of Exercise Science in 2017 shows that strength training, which is often used by workout benches, can increase flexibility.
2. Increases muscle mass
“Performing a variety of weight bench exercises in the right way can help build muscle and provide strength to your muscles,” says the expert. A 2020 study published in the Journal of Sports Science & Medicine showed that Barbell Bench Press and Dumbbell Fly can acquire upper body strength and muscle hypertrophy.
3. Help me manage my weight
Weight bench exercises can help boost metabolism. “They, when combined with a low-calorie diet, enhance the use of stored fat as energy,” experts say. An analysis published in the Obesity Review in 2021 found a positive effect of strength training, which often uses weight benches, on weight loss and changes in body composition in obese or overweight adults.
Who shouldn’t do weight bench exercises?
Weight bench exercises should not be done by anyone. Some people should avoid these:
- Those who have already suffered physical injuries should avoid practicing weight bench exercises to avoid the risk of an accident. “The injured area can be affected by weight, and inappropriate positions can cause more physical problems,” the expert says.
- Pregnant women should avoid performing these weight bench exercises as they can lead to miscarriage if done with heavy weight or the wrong way.
- Elderly people can do this exercise lightly because either exclude heavy weights or the strength and flexibility of the body’s muscles do not support carrying heavy weights. “They can lead to injuries, which also takes longer to recover at this stage,” the expert says.
Weight bench exercises can lead to increased muscle mass and strength. However, especially if you are a beginner, follow the steps appropriately and perform with the help of a professional.
Related FAQs
Does weight bench exercise build muscle?
Absolutely yes, weight bench exercises can help you build muscle. Exercises such as Dumbbell Fly, Dumbbells Step Up, Close-Grip Bench Press, and Dumbbell Bench Press require a variety of muscle movements and strengthen processes such as muscle hypertrophy.
Is it safe to do weight bench exercises every day?
There are no doubt that performing heavy bench exercises has several benefits, but doing them every day may not have the desired results as there is no recovery time required by the muscles. Therefore, you can do it 2-3 times a week to get effective results under the supervision of a fitness trainer.
