ADD A WEIGHT BENCH FOR YOUR HOME GYM

ADD A WEIGHT BENCH FOR YOUR HOME GYM

Why add a weight bench for your home gym?

  • Versatility: A weight bench can be used for a variety of exercises, including bench presses, shoulder presses, dumbbell flys, tricep extensions, and more. It allows you to target different muscle groups and perform a variety of exercises without needing multiple pieces of equipment.
  • Cost-effective: Comparing to other fitness machine, weight bench is not a big cost. With dumbells, by adjusting the angle of the weight bench, It is easy to hit the full-body muscle groups.

How to choice a suitable bench?

There are three common weight benches on market, all of them allows for a variety of exercises to be performed, Choose which one depends on your individual needs and fitness goals.

Types

Feature

Flat

  • PROS:

Cheaper than adjustable

Space saving than adjustable one

  • CONS:

Limited versatility

Could not be adjusted

Adjustable

  • PROS:

Versatility

Target specific muscles

  • CONS:

Takes up more space than others

Requires more maintenance

Wall-mounted

  • PROS:

Most space saving

Minimal maintenance

  • CONS:

Potential for damage

Less versatility

 

 

What exercise can we do with a weight bench?

  • Chest press
  1. Lie on your back on the weight bench with your feet flat on the floor and your knees bent.
  2. Grasp the dumbbells or barbell with your palms facing forward and your hands slightly wider than shoulder-width apart.
  3. Raise the weight up over your chest, with your arms fully extended.
  4. Lower the weight down towards your chest, keeping your elbows at a 45-degree angle to your body.
  5. Pause when the weight is just above your chest, then push it back up to the starting position.
  • Incline press
  1. Adjust the bench to an incline position (usually between 30 and 45 degrees).
  2. Sit on the bench and position your feet firmly on the ground.
  3. Grasp the dumbbells or barbell with your palms facing forward and your hands slightly wider than shoulder-width apart.
  4. Raise the weight up over your chest, with your arms fully extended.
  5. Lower the weight down towards your chest, keeping your elbows at a 45-degree angle to your body.
  6. Pause when the weight is just above your chest, then push it back up to the starting position.
  • Decline Pull-Over
  1. Adjust the bench to a decline position (usually between 15 and 30 degrees).
  2. Lie on your back on the weight bench with your feet securely placed on the footrest at the end of the bench.
  3. Grasp the dumbbells or barbell with your palms facing forward and your hands slightly wider than shoulder-width apart.
  4. Raise the weight up over your chest, with your arms fully extended.
  5. Lower the weight down towards your chest, keeping your elbows at a 45-degree angle to your body.
  6. Pause when the weight is just above your chest, then push it back up to the starting position.
  • Shoulder press
  1. Sit on the weight bench with your feet firmly on the ground and your back straight.
  2. Grasp the dumbbells or barbell with your palms facing forward and your hands slightly wider than shoulder-width apart.
  3. Raise the weight up to shoulder height, with your elbows bent and your palms facing forward.
  4. Press the weight up over your head, straightening your arms fully.
  5. Lower the weight back down to shoulder height, keeping your elbows slightly bent.
  • Elevated Split Squat
  1. Stand facing away from the bench with your feet hip-width apart.
  2. Place one foot behind you on the bench, with the top of your foot resting on the bench.
  3. Take a large step forward with your other foot, so that your front knee is directly above your ankle.
  4. Lower your back knee towards the ground, keeping your front knee at a 90-degree angle.
  5. Push through your front foot to stand back up to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs and repeat on the other side.
  • Feet-Elevated Hip Thrust
  1. Sit on the ground in front of the weight bench, with your knees bent and your feet flat on the ground.
  2. Place your upper back and shoulders on the bench, with your head and neck resting on the edge.
  3. Lift your feet off the ground and place them on the bench, with your knees bent at a 90-degree angle.
  4. Engage your glutes and hamstrings to lift your hips off the ground, until your body forms a straight line from your shoulders to your knees.
  5. Squeeze your glutes at the top of the movement, then lower your hips back down towards the ground.
  • Crunches
  1. Sit on the weight bench with your feet flat on the ground, hip-width apart.
  2. Lean back onto the bench, keeping your back straight and your abs engaged.
  3. Place your hands behind your head, with your elbows pointing out to the sides.
  4. Slowly lift your head and shoulders off the bench, using your abs to crunch up towards your knees.
  5. Pause briefly at the top of the movement, then slowly lower back down towards the bench.
  • Bench Plank Hold
  1. Start by placing your hands on the weight bench, slightly wider than shoulder-width apart, and extend your legs out behind you so that your body forms a straight line from your shoulders to your feet.
  2. Engage your core and glutes to keep your body in a straight line, avoiding sagging or arching your back.
  3. Hold this position for the desired amount of time, aiming to maintain proper form throughout the exercise.
  • Incline Bicep Curl
  1. Adjust the weight bench to an incline position of around 45 degrees.
  2. Sit on the bench with your feet flat on the floor, and hold a pair of dumbbells with an underhand grip (palms facing up) and your arms fully extended towards the floor.
  3. Keep your elbows close to your sides, and exhale as you curl the weights up towards your shoulders, squeezing your biceps at the top of the movement.
  4. Inhale as you slowly lower the weights back down to the starting position.
  • Tricep dips
  1. Start by sitting on the edge of the bench with your hands placed on either side of your hips, fingers facing forward and elbows bent.
  2. Slowly slide your hips off the bench while maintaining the grip with your hands.
  3. Keep your feet flat on the floor and bend your elbows to lower your body towards the ground, keeping your elbows close to your sides.
  4. Once your arms reach a 90-degree angle, push yourself back up to the starting position, keeping your shoulders down and your chest lifted.

 

  • Price:$259.99
  • Loading up to 800 lbs
  • Adjust from 90° to 210°
  • Cushion size:

backrest:29” x 12”; seat cushion:13” x 10”; THICKNESS: 2 inch

 More details

 

 

 

 

Reading next

CHOOSE A POWER RACK FOR YOUR HOME GYM
A GUIDE FOR PURCHASING A SMITH MACHINE

Leave a comment

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Articles & Guides

View all
home gym smith machine

The Fitness Hack That Changed My Life

As someone who has struggled with maintaining a consistent fitness routine, I've discovered a fitness hack that has been an absolute game-changer for me: combining exercise with entertainment. Spec...

home gym smith machine

Is Fitness Becoming Too Complicated and Consumption-Focused

Recently, I started going to the gym, keeping my routine simple: 30 minutes of cardio followed by 20 minutes of resistance weights. It's enjoyable and straightforward. However, after activating a f...

angled smith machine - Mikolo

Which Way Do You Face on an Angled Smith Machine

Navigating the gym environment, especially with versatile equipment like the Smith machine, can be intimidating and confusing. Among the array of tools that promise a better physique and healthier ...