How to Use a Weight Bench

May 10, 2024

Weight Bench: Did you know that experts recommend bench pressing two to four times per week to build muscle? This is a great way to get more strong and fit if it’s done rightly.A weight bench is an excellent tool for building muscle, but it can be completely worthless without proper use and good form. Moreover, improper use of your weight bench can result in injuries such as pectoral tears or suffocation from dropping weights.

If you want to gain without strain, you must know how to use a weight-bench the right way. Here is your ultimate weight-bench guide.

Table of Contents

What is a Weight Bench?

Weight-benches come in various forms. There is the traditional adjustable flat bench which is suitable for exercises such as bench presses and chest flys. They can also be adjusted for back and shoulder workouts.

Other benches include ab benches, curl benches, incline and decline benches, and more.

You can get a great and durable weight bench at a fairly inexpensive cost. You can even save money by buying a used weight bench. Just make sure you buy one that is durable and that can support your weight plus the weights you will be lifting.

Using a Weight Bench

Let’s assume you have a standard adjustable weight-bench. When using your weight bench, play around a bit with different inclines. While you can do standard chest presses flat, different inclines can create different experiences and work your muscles in a different way.

Adjust according to your exercise, and also adjust for the sake of comfort.

You’ll also want to remember to use the right weights for exercises. Heavier weights are best suited for chest and back workouts. You’ll need to lighten your load for shoulder and arm workouts.

Here are a few exercises you can do with your weight bench:

Chest Presses

These can be done with a barbell or with dumbbells. Flat barbell chest presses are excellent for working out the mid-chest area, but if you’re using dumbbells you should have the bench adjusted to a 45-degree angle.

Dumbbell Rowing

Place one knee on the bench with your opposite leg standing on the side of the bench. Whichever knee is on the bench, put that side’s hand on the bench as well. Row with the opposite hand.

Reverse Flights

With your weight adjusted to 45 degrees, lay flat on the bench backwards. With dumbells in each hand, extend your arms and lift them up and out squeezing your shoulder blades at the top. This is a straight-arm exercise, so use lighter dumbbells.

There are many other exercises you can do with a weight bench. Just make sure you have the right form, are lifting the proper weights for your fitness level, and stay safe.