6 exercises with a weight bench

 6 exercises with a weight bench


Want to build your upper body? Discover chest, back, triceps and biceps muscles, at home or in the gym, all our exercises to perform with a weightlifting bench.


In 6 simple yet effective exercises, this practical guide will allow you to build muscle with ease thanks to the essential machine: a weight bench.


Why use a weight bench?

The weight bench is essential in the practice of bodybuilding. It makes a good supplement to internships.


It's an effective material to sculpt your body, and grow your strength and muscle size, by lifting loads with a weight bar, cast iron discs or hand-loading dumbbells. It is often minimal in size since most models are foldable and compact.


It allows you to perform different exercises to isolate muscle groups, among the most popular are: bench press (chest), chest press (abdominal muscles), leg extension (quadriceps, hamstrings), chest or neck stretches (back), curl (biceps). ).


A bench weight training session can range from 30 minutes to an hour and a half. To accustom your body to new efforts, gradually lengthen the duration of the exercises. Likewise, don't overestimate

 the weight of the loads to begin with. Remember to respect your bodybuilding program as much as possible to get results over time. Finally, don't underestimate post-workout stretching.


Enhance the photographer

Discover exercises to strengthen the chest

Exercise 1: Bench press with dumbbells

Even if you are not able to lift with the same weight you would with a barbell, the dumbbell bench press will allow you to work your chest differently, thanks to better amplitude and more natural movement.


• Equipment required: a weight bench, 2 dumbbells.


• The main muscles targeted: chest, shoulders, triceps.


• Doing the exercise: Lie on your weight bench, arch your back slightly, and place your feet on the floor. Hold a dumbbell in each hand. Extend your arms vertically, and bring the dumbbells together.


 Remember to pull your shoulders back and contract your chest. From this elevated position, slowly lower the dumbbells to either


 side of the torso. Without bouncing, clench the pectorals and develop (push) the dumbbells up, bringing them together as you climb (you should touch the dumbbells at the end of the movement = converging movement).


• Breathing: inhale while lowering the dumbbells, and exhale while pushing them up (following the movement of the rib cage).


• Safety instructions: The head, shoulders and buttocks must always remain supported on the seat. It allows "to block". Without this stability, there is no strength. When lowering the dumbbells, keep your elbows aligned with the axis of your shoulders. In the high position, remember not to lock the elbows, so as not to damage the elbow joint.


Exercise 2: Pressing the bend with dumbbells

This exercise with dumbbells allows for a more natural movement but is also more complete than a barbell. In addition to the bench, it will be useful to re-balance your chest muscles, as they work more on the upper body.



• Equipment required: a weight bench, 2 dumbbells.

• The main muscles targeted: chest, shoulders, triceps.

• Perform the exercise: Lie on your weight bench, tilted between 15° and 45°. Bend your back slightly and place your feet flat on the floor. Hold a dumbbell in each hand. Extend your arms vertically, and


 bring the dumbbells together. Remember to pull your shoulders back and contract your chest. From this elevated position, inhale and slowly lower the dumbbells to either side of your torso. Without


 bouncing, clench the pectorals and develop (push) the dumbbells up, bringing them together as you climb (you should touch the dumbbells at the end of the movement = converging movement).

• Breathing: inhale while lowering the dumbbells, and exhale during contraction.


• Safety instructions: The head, shoulders and buttocks must always remain supported on the seat. It allows "to block". Without this stability, there is no strength. When lowering the dumbbells, keep your elbows aligned with the axis of your shoulders. In the high position, remember not to lock the elbows, so as not to damage the elbow joint.


Exercise 3: Pull up with dumbbells

Even if you are not able to lift with the same weight you would with a barbell, the dumbbell bench press will allow you to work your chest differently, thanks to better amplitude and more natural movement.



• Equipment required: weight bench, dumbbells.

The main target muscles: the pectoralis major, the triceps longus, the trochanteric major, the latissimus dorsi.


• Perform the exercise: Lie on your weight bench. Hold a dumbbell with both hands, then spread your arms over your head. Take a deep breath and lower the dumbbells behind your head with your elbows slightly bent. Exhale as you return to the starting position.


Breathing: inhale as the dumbbells are lowered behind the head, and exhale at the end of the movement (by returning to the elevated position).


• Safety instructions: The head, shoulders and buttocks must necessarily remain supported on the seat.


strengthen your back

Discover exercises to strengthen the back


Exercise 4: Rowing with dumbbells

• Equipment required: Weight bench, dumbbells.


• The main muscles targeted: the latissimus dorsi, the large trochanter, the posterior deltoid (the back of the shoulders), the brachioradialis (the long rise).


• Perform the exercise: Stand, position yourself next to your weight bench. Place one knee on the bench, and the other foot stays on the floor. Take a dumbbell with one hand and hold the bench with the other hand. Grasp your back and then bring your elbow back as high as possible to raise the dumbbells.


• Breathing: inhale in the lowered position, then hold your breath while contracting (when you raise the dumbbells). Exhale as you lower the dumbbells.


• Safety Instructions: To protect your lower back, be sure to keep your back flat during the exercise. With each repetition, raise the dumbbells without jerking.


Strengthening the triceps

Discover exercises to strengthen the triceps muscle


Exercise 5: triceps bar in front

Equipment Required: Weight bench, straight bar (or EZ)


• The main muscles targeted: the triceps.

• Executing the exercise: Lie on your weight bench and place your feet flat on the floor. Hold the barbell lying down (palms facing your face) or clenched (easy to reach for beginners), with a shoulder-


width grip. Without locking the elbows, bend the forearms to bring the bar over the forehead. From this position, extend your forearms to raise the bar above your head.


• Breathing: inhale in the lowered position, and exhale with the bar raised.


Safety instructions: Control the descent of the penis by bending the forearms. Be careful not to extend your elbows too far to lower the bar to forehead level.


Strengthening biceps

Discover exercises to strengthen the biceps


Exercise 6: center knot (center forearm flexion)

• Equipment required: Weight bench, dumbbells.


• The main target muscles: the biceps brachii muscle (located under the biceps).


• Performing the exercise: Sit on your weight bench and spread your legs and feet flat on the floor. Grab a dumbbell with your right hand, supine grip (palm). With your back straight, bend forward slightly,


 bend your elbow slightly and place it on your right thigh. The other hand rests on the left thigh. Take a deep breath and then raise the dumbbells to chest height. Then exhale as you return to the starting position. Repeat at your own pace and then switch sides.


• Breathing: inhale in the starting position, with the elbow slightly bent. Exhale during contraction.


• Safety Instructions: Lift the load by focusing on the biceps without moving the upper body or legs. Be careful to control the movement when lowering the dumbbells.

Next Post Previous Post
No Comment
Add Comment
comment url