Fantastic Exercises With Your Weight Training Bench
by: Roy Forchet on Sat, 11 Sep 2010 at: 10:13 AM Go to: Previous Article Next Article
If you have never been to the gym or you have not been active for some time, you may not know how to train effectively. Whether you are thinking of training to lose weight or build muscle tone or endurance, a weight training bench can be a great way to add to your exercise equipment at home. This way, no matter what time of day it is, you can just warm up and go.
No matter what, though, be sure to play it safe, particularly if you are just starting a fitness regimen. Speak to your doctor. Consult with a dietitian or sports nutritionist but first hire a personal trainer to teach you how to use your weight training bench safely and effectively.
There are several exercises that you can do with the help of a weight training bench. These exercises can help you develop the chest, back, bicep and triceps strength and endurance you want and need. You can also use a weight training bench to do exercises for the rest of your body.
With each exercise presented here, it is important to remember several things. First of all, form is important. Make sure that you keep the proper form as best you can. Also, each exercise is meant to be performed up to sixteen times per set. Depending on how fit you are, and the weight that you are trying to lift, you may or may not be able to perform this many repetitions. Do at least eight repetitions per set. Take a break after each set and do a total of one to three sets of each exercise.
While lying on a weight training bench, raise your barbells to just over your chest, at about your sternum with your hands just over shoulder width apart. Now, exhale and contract your chest muscles and push the barbell up above your chest without locking your elbows. As you inhale, bend your elbows and return the bar to starting position, just above your sternum. Complete your repetitions. You can, alternately, use dumbbells for this exercise, if you do not have barbells.
To perform a chest fly, lie on the weight training bench with your arms bent and your hands facing each other over your chest. Now, as you lower your arms to the side and down, breathe in and let them rest into a position that is level with your chest. As you breathe out, squeeze your chest muscles as if you were giving a bear hug. Keep your elbows bent, and raise your arms above your chest. Now return your arms to the rest position and start again for your next repetition.
You can also perform exercises which can develop your biceps on a weight training bench. Sit on the weight training bench with a dumbbell in one hand. Place your elbow of your weighted hand into your inner thigh on the same side. Now, curl your forearm up toward your shoulder while keeping the elbow against your thigh. Then, release the contraction and bring your forearm down without over extending your elbow. Repeat on the other arm.
To perform a triceps press on a weight training bench, sit on the bench so that you are perpendicular to it and facing away from it. Put your feet about three to four feet out from the bench. Now, with your hands tightly at your side, grip the bench with your palms down and your knuckles wrapping over the edge, lower your upper body down off the weight training bench, bending at the elbows. This is your starting position. Keep your knees bent, with the weight on your heels. Then lower your body until you are almost touching the floor with your buttocks. Then push up with your triceps, to your starting position.
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