Exercise Bench
An exercise bench is specially designed for use in weight training. It can be a simple cushioned bench where a person can lie down and perform bench presses. Or it can have several features and additions that are useful for weightlifting. Usually, an adjustable rack is provided so that the user can lift the weight bar without needing another person to hand it to him. Fixed upright supports may also be provided. Other important possible features include an attachment for triceps exercises, a multi-use leg bench for performing leg extensions and leg curls, and an abdominal bench for exercising the abdominal muscles.
The most common use of the exercise bench is, of course, the bench press to train the chest. The exercise steps are simple. The user simply lifts the weight bar off his chest until his arms are straight and then slowly returns it carefully to his chest. Various kinds of exercise benches are available. The common types are the standard horizontal bench, the fixed incline or decline bench, and the adjustable bench. Different choices for this kind of bench are also available based on the amount of padding that has been provided.
The muscles that are targeted in bench press exercises are the chest or pectoral muscles, the shoulder muscles and the triceps. Following a properly designed power lifting procedure that uses the bench press while lying on an exercise bench can result in the development of balanced strength in a person’s upper body. There are certain precautions that a person must follow when performing this kind of exercise. These include not lifting your back when you are lifting the weight bar because this can lead to injury, always having a spotter so that you would not be stuck if you are unable to lift the weight bar one more time, ensuring that you are utilizing the proper method, utilizing a safety rack, and avoiding excessive weights because this can lead to an overuse injury.
Exercise benches can also be used to perform the bench dip, which is a kind of exercise that permits the user to focus on the pectorals or triceps depending on the grip. A narrow grip allows him or her to focus on the triceps while a wide grip concentrates on the pectoral muscles. This kind of exercise is vital for movements that are required in certain kinds of sports like basketball, softball, baseball, tennis and football. Cyclists may also benefit from the development of stronger triceps to reduce fatigue.
For the bench dip, two exercise benches are required. The first step is to position the benches four to five feet away from each other and in parallel. You then sit on one bench while facing the other one. The next step is to stretch your legs towards the other bench. You will need to adjust your position so that your body’s center of gravity will be located in the gap between the two benches. You will then lower yourself slowly as far as you can go and return to the original position. This should be repeated five to 10 times.
When planning to buy an exercise bench, there are several things that you need to do. The first step is to determine your budget. The next step is to find a bench that can accommodate the weights that you commonly use. Do not forget to measure the dimensions of the specific spot in your home where you plan to position the bench. While browsing for exercise benches, always check their dimensions to ensure that they will fit in that particular area of your home. It is also advisable to choose an adjustable bench to allow you to do more kinds of exercises.
