5 exercises to do with a weight bench

Training on a weight bench

Do you want to build muscle, but don't have time to go to the gym? Would you like to work out at home but lack the equipment? The weight bench may be the solution if you are looking for an effective and affordable weight training equipment. It will be practical and economical to start weight training for example or when you do not have access to a weight room.

How to choose your weight bench?

There are several types of multi-functional weight benches for prices ranging from 50 to 200 euros, which will allow to do weight training at home. This is a real time saver for any man or woman who, for reasons of economy or otherwise, prefers to do their own weight training at home.

Know that the bench you are going to acquire will last you a very long time, that is why I advise you to choose it well from the start.

When purchasing, look for a tiltable and adjustable weight machine with adjustable height. A folding weight bench will optimize space, but it must be stable and sturdy regardless of the movements performed during a strength training session.

Here are some models of home-made weight bench that could satisfy beginners as well as advanced:

You will be able to sculpt a dream body thanks to regular practice on a folding or fixed bench, whether you use it lying flat or inclined. The repetitions of your muscular warm-ups with a good bodybuilding program will be the key to your success, without forgetting the diet which will be in great part at the origin of your results and the food complements like bcaa, whey protein which will support the recovery, congestion and muscular construction.

Exercises with a weight bench

Here are five bench exercises to practice to work different muscle groups and follow a real bodybuilding program.

You want to target the pectoral muscles

This push-up exercise is used to build up your pectoral musclesThe following muscles will be worked: biceps, triceps, pectoralis major, deltoids and trapezius.

Your hands should be on the edge of the bench, your arms should be outstretched, your body should be in a straight line, your toes should be supporting.

Bend your arms until your torso touches the weight bench, your elbows should form a right angle with your arms, then return to the initial position.

Repeat this action twenty times for beginners and forty times for advanced.

You want to target the gluteal muscles

Practice the trip-trust exercise, which consists of strengthening your buttocks.

The gesture simply consists of lowering and raising your pelvis.
Place yourself in a sitting position with your back against the length of the bench, head lying on it, spread your arms along the bench, buttocks on the floor and legs forming a right angle with your knees, feet flat on the floor.

Raise your pelvis and hold it in the air for three seconds, your body should form a straight line perpendicular to your shins, your calves also play a role in maintaining your balance. Then lower your pelvis so that it touches the ground and repeat.

Repeat the exercise thirty times.

You want to target the quadriceps while doing cardio

The next exercise is the knee bench climb. Use your bench as if you were climbing the stairs.

Repeat the action by alternately climbing up the right leg and left leg on your bench ten times in a row for beginners, twenty times for advanced users. Don't forget to breathe in and out, gradually increasing the pace.

You want to target the triceps

The following exercise is the dips bench press, also called triceps bench press, you will work your triceps but also your biceps.

Stand with your back to the bench to work your triceps. Support your hands on it, arms semi-flexed, elbows close to the body, buttocks held in the void, legs bent in support on the heels.

Then bend down using your triceps, your elbows should now form a right angle with your arms. Your buttocks should not touch the ground during the whole operation.

Repeat this action ten times for beginners and twenty times for advanced. Remember to breathe well and blow during the training.

You want to target the abs

The next exercise is the bench crunch and allows you to work the abdominal muscles. The muscles that will be used are the rectus abdominis and the obliques.

Lie with your back flat on the floor, calves on the bench, hands behind your ears, arms and elbows at right angles.

Contract your abdominal muscles, lift your shoulders and raise your back, keeping it straight, then return to the initial position. Repeat this operation twenty times for beginners and forty times for advanced users.

Bodyweight training is a good way to warm up before a workout and can be practiced directly on the floor.

To this, you can add all the exercises without equipment like pistols, lunges, or burpees. The possibilities are endless.

Later on, when you have more weight training equipment like weights or a curl bar, you will be able to work more muscle groups with your bench and even add difficulties to the exercises mentioned above. For example, when you do dips, you can place a weight in the pit of your stomach to increase the resistance of the exercise. Among the tools that you can acquire afterwards, you also have those which are often quoted with the weight of the body like the tractions with fixed bar, they will enable you to follow a true muscular program.

And for small budgets, you can even invest in rubber bands.

For some of you who, despite a slim build, would like to do bodybuilding and gain muscle mass, there are gainers that will promote mass gain, but remember that without a good diet, all food supplements will be useless.

If you have more equipment or you decide to go to the gym and are looking for an adapted program.

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