Strength training primarily focuses on enhancing muscle size and strength. Utilizing a weight bench can significantly improve the effectiveness of your strength training regimen. It is not surprising that numerous fitness enthusiasts incorporate this equipment into their routines, particularly when performing exercises with dumbbells and barbells. These exercises are commonly referred to as weight bench exercises, highlighting the pivotal role of the equipment in the workout process. Beyond increasing muscle mass, these exercises also contribute to improved flexibility and weight loss. Therefore, prepare yourself to engage in these movements to enjoy the associated benefits.

What are weight bench exercises?

Weight bench exercises are conducted using a piece of equipment known as a training bench. According to fitness expert Aman Puri, these benches are available in various styles and configurations, such as those that are fixed in a folded position, horizontal, inclined, or featuring multiple adjustable components. This method is primarily utilized for weight and strength training. Additionally, individuals often incorporate barbells or dumbbells while using the bench. The expert notes that weight bench exercises offer versatility, as users can modify the benches to different angles, allowing for a wide array of movements.

10 weight bench exercises

Here are some of the weight bench exercises you can perform:

1. Dumbbell bench press

• To perform this exercise, lie on the inclined bench while holding a dumbbell in both hands.
• Keep your shoulder width slightly wider.
• Move the dumbbells to the chest.
• Press the back to straighten your arms.

2. Step-ups with dumbbells

• For this exercise, place one foot on the bench while grabbing a dumbbell in both hands.
• Then, start stepping up in the position with the help of the driving foot heel, which is placed on the bench.

3. Barbell bench press exercise

• Lie on an inclined bench, holding a barbell with the help of both hands and keeping shoulders a little wider than shoulder width.
• Lower the barbell towards your chest and press it back up in the position.

4. Incline bench press

• This exercise can be performed using both barbells or dumbbells by setting the bench at a 30-45-degree angle. This position helps emphasise the shoulder and upper chest area.
• Hold dumbbells or a barbell with the help of your hands.
• Lower them towards your chest before pressing them back to a straight position.

5. Overhead dumbbell press

• Sit on the bench with your back straight.
• Hold a dumbbell in each hand at your shoulders.
• Raise the dumbbells overhead in a controlled manner.
• Bring down the weight near your shoulders.

6. Dumbbell fly

• For conducting this exercise, lie on a flat bench with dumbbells in both hands.
• Make a little bend in both your elbows.
• Carefully lower the dumbbells in slow motion to your body.
• Bring them back in the upward direction by straightening your elbow bend together to work on your shoulder and chest area.

7. Bench triceps dips

• Place both your hands on the edge of the plain bench to do bench triceps dips.
• Lower your body towards the ground bending your elbows carefully to support movement.
• After that push your back in an upward direction.

8. Decline bench press

• This exercise can be performed with the help of a dumbbell or barbell. First, lock both feet at the end of the bench.
• Lie down while keeping your head under the barbell.
• After that carefully hold the barbell and keep your arms a little wider than shoulder-width apart.
• Then start lowering the barbell towards your chest until it touches.
• Push the barbell back to the initial position by straightening your elbow to work on the triceps, shoulder and chest muscles.

9. Close-grip bench press

• To do one of the popular weight bench exercises, lie down on the straight bench while holding the barbell.
• Keep your grip width narrower than your shoulder width.
• Press the barbell towards your chest but try not to touch your chest area by bending your elbow gradually.
• After that, push the barbell back in an upward direction to complete the exercise.

10. Skull crushers

• To perform one of the popular weight bench exercises, lie down on a flat bench.
• Hold a dumbbell carefully.
• Bend your elbow and bring the dumbbell just past your head.
• Lower the weight slightly towards the ground, here fold for a second, after that straighten your elbow by keeping the dumbbell back at the starting point.

What are the benefits of weight bench exercises?

Here are some of the benefits of weight bench exercises:

1. Improve flexibility

According to Puri, exercises performed on a weight bench facilitate a range of movements that enhance skeletal muscle function. The bench can be adjusted to various angles to support these movements and minimize the risk of injury. Furthermore, research published in the International Journal of Exercise Science in 2017 indicates that strength training, which frequently incorporates the use of a workout bench, can improve flexibility.

2. Enhance muscle mass

Engaging in a variety of weight bench exercises correctly contributes to muscle development and enhances muscular strength, according to the expert. A study conducted in 2020 and published in the Journal of Sports Science & Medicine indicated that both the barbell bench press and the dumbbell fly are effective in promoting strength and muscular hypertrophy in the upper body.

3. Help manage weight

Weight bench exercises contribute to an increase in metabolism. According to the expert, "They improve the use of stored fat as a source of energy when paired with a low-calorie diet." A 2021 study published in Obesity Reviews demonstrated positive outcomes of strength training, frequently involving a weight bench, on weight loss and alterations in body composition among obese or overweight adults.

Who should not do weight bench exercises?

Weight bench exercises are not suitable for everyone. The following groups of individuals should refrain from engaging in these exercises:

Individuals with existing physical injuries should avoid weight bench exercises to mitigate the risk of further complications. An expert notes that "an injured area may be adversely affected by weights, and improper positioning can exacerbate physical issues."

Pregnant women should also steer clear of weight bench exercises, as performing them with heavy weights or incorrect techniques may increase the risk of miscarriage.

Elderly individuals should avoid heavy weights altogether or may consider using lighter weights, as their muscular strength and flexibility may not adequately support the strain of heavy lifting. An expert advises that "such exercises can result in injuries, which may require a longer recovery period at this age."

While weight bench exercises can enhance muscle mass and strength, it is crucial to follow proper techniques and seek guidance from a professional, particularly for beginners.

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