Body Building - Three Exercises That Can be Performed on a Weight Lifting Bench

Weight lifting can be an ideal exercise program. Through weight resistance, a good cardiovascular workout can be attained, muscle tone can be stimulated, weight loss can be experienced, and the entire skeletal system, including the tendons and ligaments, can be strengthened.

To start a weight lifting regimen, the only equipment one really needs is a set of freestanding weights, a set of dumbbells, or a more sophisticated weight pulley system. It is also recommended that part of the initial equipment be a weight lifting bench.

The weight lifting bench allows the weight lifter to perform some exercises that otherwise would be difficult to accomplish. Three of those exercises include the bench press, barbell curl, and leg lift.

Weight lifting Bench Exercises for the Upper Body

There are several weightlifting exercises that are better performed with the use of a weightlifting bench. The first exercise involves the muscles of the chest. This exercise is called the bench press.

The weight lifter lies on their back with the upper torso of the body being supported by the weight lifting bench. The barbell, with the chosen weight amount, is then removed from the cradle and lowered towards the chest. The barbell touches the chest, but is not allowed to rest on the chest. The barbell is then pushed upward to full arm extension. This process is repeated eight to 10 times. Each of these motions is called a rep or repetitions. A series of eight to 10 reps is called a set. Between each set the barbell is returned to the cradle.

Another exercise that can be done with a weight lifting bench is a seated dumbbell curl. This exercise is performed by sitting on the weight lifting bench. With a dumbbell in each hand you “curl” the weight forward and up. Once this motion has been completed, you then lower the dumbbell slowly and in a resistant type manner. This exercise is of value in developing the biceps of both arms. The benefits derived from sitting on the bench allow for a more concentrated movement of the dumbbell by the arm.

Weight Lifting Bench Exercise for the Stomach

A third exercise that can be performed using the weight lifting bench involves the exercising of the lower abdomen. Lying flat on your back the legs are outstretched so that they are parallel with the surface of the floor. Then, while holding the legs of the weight lifting bench, the legs are kept straight and brought towards the ceiling. This exercise also strengthens the lower back muscles.

As an added safety precaution, when using large amounts of weight, it is advisable to use a spotter. A spotter will help you lower and lift the weight to the cradle, as well as take the barbell from you in the event that the barbell becomes uncontrollable. Whatever exercise you are doing, remember to stay safe.