Weight Bench

Go into any gym and the first thing you see is probably a weight bench. Weight benches play an important role in our daily exercise routine because they help build our stamina, increase metabolism, boost energy and to a certain extent, our level of confidence. Six packs, strong abs and those big muscular arms would not be possible without weight benches.  In fact, the usage of weight bench is so prevalent nowadays that it has become a must have in everybody’s fitness list. So, in this article, I will discuss some of the different types of weight benches and the different types of exercises you can do to give your body a complete workout.

There are a variety of weight bench systems. Each weight bench has its own functions and specifications and the weight can be adjusted so that you get to increase the weight progressively and make your progress from there.

The squat is an exercise performed using the hack squat machine. It is performed by squatting down with a weight held across the upper back and standing up straight again. This is a comprehensive exercise that involves the buttocks, the hamstrings, the calves and the lower back.

The leg press is another form of weight bench exercises. It is performed on a leg press machine, in a sitting position. In this form of exercise, the user will push the weight away from the body with the feet. Like the squat, this is an exercise which involves the buttock, the calves and the hamstring.

While seated on the weight machine, the user raises the weight up in front of the body with the feet. This is a good exercise for the quadriceps. The leg curl is more or less the same as the leg extension exercise. The only difference is that it is done backwards. The user lies face down on a bench and pulls the weight toward the buttocks with the feet. The leg curl exercise is targeted at the hamstrings.

In this exercise, the user pushes the weight away from the chest while lying face up on the bench. This is another compound exercise that strengthens the triceps and the upper and lower back muscles.

This is an exercise done by lowering the weight to a point just above the head and later raising it again. Again, this is an exercise for the trapezius and the triceps. The standing version of the shoulder press is known as the military press, most probably because lifting weight in a standing position appears to be similar to the “standing at attention” posture of military personnel.

This is an exercise performed by lifting the weights out to the sides with your hands until it reaches the just below the shoulder levels. This is an exercise specifically for the deltoids.

The biceps curl is performed by holding weights with both hands and curling them up to the shoulders. This exercise can be performed with one arm or both arms at the same time. Again, the biceps curl is isolated exercise for the biceps.

While lying face up on the floor, the user curls his/her shoulder up toward the pelvis. The crunch is an exercise specific to the abdominal. The leg raise on the other hand, is done by sitting on a bench and raising the knees toward the shoulders. This is an exercise to strengthen the hip flexors.

There you have it….a set of 10 different comprehensive exercise positions for the upper limbs, the lower limbs and the waist. The most important thing to remember while exercising or using the weight bench machine is never outdo or overstrain oneself because over-exercise could cause muscle pain and even tear, which to a certain extent, is a condition far worse than a person who does not exercise at all. Take your time and work your way up gradually.