How To Use a Weight Bench

Are you going to start your strength training journey? 

Or you are planning to buy a weight bench but you don’t know how to use it?

Or are you a beginner?

Well, in this article, I’ll give you an epic guide on “How To Use a Weight Bench”.

I’ll cover this article in different segments on using a weight bench so that you can follow according to your fitness plans and goals. 

In Particular, you will learn how to use a weight bench with weights and also without weights.

You will learn which weight bench exercises are best among all the weight bench exercises.

And a bunch of benefits of having a weight bench! 

So let’s get started! 

What Is a Weight Bench? 

So before learning how to use a weight bench let’s know what a weight bench is.

A weight bench is a bench specially designed and built for weight training. 

There is not a single gym where you won’t see a weight bench. 

Most of us use a weight bench for building chest and arm muscles. 

I’ll give you a basic knowledge about different types of weight benches so that you can choose the right one according to your fitness plan. 

Flat Bench

You can sense it as it names flat bench! 

Yes, these are the most common weight benches, they are flat and don’t have any attachments. 

This weight bench is used specially to build the chest

Adjustable Weight Bench

My favourite type of bench! 

These benches can be inclined or declined, and also it can work as a flat bench! 

Abdominal/ Ab bench

These benches are designed specially to work on the abs.

You can incline or decline it. 

You can lock your feet and perform the best ab workouts to build your dreamy abs.

Olympic Weight Bench

So if you are planning to work on your weight training at home, the complete and most durable bench is the Olympic Weight Bench

It has different attachments like squat racks, barbells, dumbbells etc. 

This is a pro level workout bench.

If you are super serious about your fitness plan, I would recommend you to get an olympic weight bench asap. 

Folding Weight Bench

This weight bench can be folded, best for the travellers. 

Preacher Curl Bench

This bench is designed and built specially for preacher curls. 

If you want to develop your biceps, you should consider having one!

What Exercises Can I Do With a Weight Bench?

So now the most interesting question has come. 

I’ve gathered almost most of the exercises that you can do with a weight bench.

And I’m gonna start with myth busting. 

Yes, there is a myth that weight benches are used for weightlifting only. 

I want to break this myth. 

If you are a beginner and planning to build your strength without weights, you can do this with a weight bench without using any weights. 

So if you are planning or working on calisthenics or weight free training you can use a weight bench.

Here are the exercises you can do with a weight bench with and without weights.

Exercises/ workouts you can do with weights

  • Leg extension
  • Leg curl
  • Chest fly
  • Shoulder press
  • Shoulder press to chest
  • Bench press
  • Incline bench press
  • Bench press narrow grip
  • One arm concentration curls
  • Tricep overhead extension
  • Incline biceps curls
  • Incline chest press
  • Triceps extensions
  • Reverse fly 
  • Preacher curl
  • Decline press
  • Pull-overs
  • Spider curls

Exercises/ workouts you can do without weights

  •  Pushups
  • Side planks
  • Tricep dips
  • Inclined sit ups
  • Bulgarian split squats
  • And many more

Best Weight Bench Exercises

You’ve already known what exercises you can do with a weight bench. 

Now let’s know the best weight bench exercises.

I will teach you how to do them in the next sections. 

But first let’s know which are the best weight bench exercises.

  • Concentration curls
  • Dumbbell bench press/ bench press with dumbbell
  • Dumbbell shoulder press
  • Reverse dumbbell fly
  • Dumbbell row
  • Lying tricep extensions
  • Bench press
  • Single arm row
  • Reverse crunches 
  • Pullover
  • Reverse flyes
  • Incline bicep curl
  • Bulgarian split squat

Benefits of Having a Weight Bench

Now you know how to use a weight bench.

Let’s talk about the benefits of having a weight bench.

There are significant benefits of it. If I knew about the benefits before, I would have had it long ago. 

The benefits are given below:

  1. It helps you strengthen your abdominal muscles
  2. It helps boost your cardiovascular health and improve durability. 
  3. You can do a full-body workout with it. 
  4. If you’re focusing on your upper body muscles, this is gonna assist you better than other equipment.
  5. It strengthens your back muscles.
  6. It will help you improve your flexibility. 
  7. You will feel more comfortable doing your workouts.
  8. It has a higher weight capacity, it’s built for heavy duty. 
  9. It will save your space. 
  10. A weight bench has very few limitations.
  11. You can build your triceps as well,
  12. You can focus on specific parts of your upper body muscles.
  13. Another best part is you can do push ups, tricep dips, squats.
  14. It minimizes the risk of injuries while working out. 
  15. You can choose different angles and positions to work on your core muscles.
  16. A weight bench with leg developers will help you build your legs. 

How To Adjust Your Weight Bench

So now the best part starts!!

Now I’m going to guide you step by step to use a weight bench. 

Always remember that before starting your workout or exercise you must adjust your weight bench according to the exercise and muscles you want to target. 

Inclining your weight bench, will work on your upper chest muscles.

And declining your weight bench will work on your lower chest muscles. 

You can change a few degrees and by changing some positions you can  work on specific muscles. 

So make sure which muscles you wanna workout before adjusting your weight bench. 

And don’t forget to use a safety pin after adjusting your weight bench.

It will help you protect your weight bench and sudden breakdown during the exercise.

Make Sure You Have Decided The Weights

Did you know barbells will help you lift more weights than dumbbells?

Yes, you heard it right. 

But the difference is between smaller and bigger muscles.

So make sure which muscles and what weight you wanna lift on. 

If you are new to strength training, I’ll recommend you to start with your capability.

Don’t use heavy weights, dreaming that you will become stronger overnight.

Rather it will damage and cause injury to your muscles.

Start with the minimum weight that you can do easily. 

Do small reps and sets. 

After 2-3 days doing the same reps and sets, increase some weights.

You will see that you have become stronger and lift the weight easily.

Again do the same reps and sets for a few days.

And then gradually increase weights. 

Besides, if you want to learn how to increase your bench press strength, have a look at our article about it. 

How To Use a Weight Bench Without Weights 

So you are a beginner and you wanna start without weights?

Well, I’m gonna show you the way to use your weight bench without weights.

Pushups

Incline pushups can be done easily.

Target Muscles: Chest, Shoulder

Learn More, Become a Super Warrior

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