Many people might think that buying a weight bench is unnecessary. Is a weight bench unnecessary? Yes, it is. A weight bench is not necessary if you are just doing general fitness to work out or just want to do aerobics to improve cardiovascular function. But it is really necessary if you want to build muscle mass and increase strength at home. This versatile home gym machine will allow you to effectively target a range of muscle groups. And there are so many workouts can be done with a weight bench.
Bench press
Benefits:
The bench press major worked at your upper body included your pectoral muscles, shoulder and your arm.
How to do:
1.Lie on your back on a bench with a dumbbell in each hand. Keep each arm bent to the side of each shoulder, palms facing up.
2.Extend your elbows as you press the weight over your chest. Keep going until your arms are directly above your chest.
3.Lower the weight back to just above shoulder level.
4.Repeat.
Reps: 8-12 per set.
Sets: 3.
Rest:90 to 120 seconds between each set.
Dumbbell shoulder press
Benefits:
It helps strengthen the size of your shoulder muscles, triceps muscles, trapezius muscles and the core muscle, such as obliques, transverse abdominal muscles.
How to do:
1. The bench is in an upright position with the back firmly pressed against the bench. Put your feet firmly on the ground
2. Holding a dumbbell in each hand, lift your arms so your elbows are at a right angle and your shoulders are in line with your back.
3. Push the dumbbell up and in in a smooth, controlled motion until your arms are fully extended.
4. Lower your back and return to the starting position.
5. Repeat
Reps: 8-12 per set.
Sets: 3.
Rest:90 to 120 seconds between each set.
Rear-deltoid-row
Benefits:
The rear deltoid row exercise is a compound exercise, which is target your Posterior deltoids, Trapezius and rhomboids, Biceps brachii.
How to do:
1. Kneel on one knee on the weight bench, support the weight on the weight bench with the same hand, and step back half a step on the ground with the other foot.
2. Grasp the dumbbell with the other hand, palm facing in, elbow should be close to body.
3. Inhale and pull the dumbbell up until it reaches your chest, your elbows should still be close to your body. Squeeze your back muscles as you reach the top.
4. Exhale and lower the dumbbell back down.
5. Repeat.
Reps: 8-12 per set.
Sets: 3 each arm.
Rest:90 to 120 seconds between each set.
Incline bicep curl
Benefits:
The incline dumbbell curl targets the biceps, the largest muscle in the biceps area.
How to do:
1. Lie on an adjustable weight bench with a 60-degree incline, hands hanging down naturally, elbows close to body, holding a dumbbell in each hand.
2. Exhale, lift the dumbbells up, keeping your upper arms still. Rotate the wrist so that the palm faces forward. Continue to contract the biceps until the dumbbells are level with your shoulders.
3. Inhale, bring the dumbbells back to the starting position.
4. Repeat.
Reps: 8-12 per set.
Sets: 3.
Rest:90 to 120 seconds between each set.
Pullover
Benefits:
The dumbbell pullover is a great exercise for the upper body, primarily targeting the chest, as well as the back muscles.
How to do:
1. Lie on a horizontal weight bench. Hold a dumbbell with both hands above your head. Elbows are slightly bent.
2. Inhale and extend the weight back and overhead, keeping your back and core tight. The dumbbells should be behind but no lower than your head at the end of the movement.
3. Exhale slowly and return the arms to the starting position. This is a complete action.
4. Repeat.
Reps: 8-12 per set.
Sets: 3.
Rest:90 to 120 seconds between each set.5
