There are lots of exercises that can be done on a weight bench that can help you build your muscles faster. The weight bench is must-have exercise equipment because it offers you a lot in terms of versatility.
So let’s get right into it and see what exercises you can do on a weight bench.
Contents
1. Bench Press With Dumbbells
If you are just getting started, then chances are you cannot lift much weight with a barbell, so the first exercise you can do is to use dumbbells.
source: muscleandperformance.com
For this exercise, you will need a weight bench and 2 dumbbells and the main target of this exercise are the muscles on your shoulders, triceps, and pectorals.
Performing this exercise is fairly straightforward and you will need to lie on your weight bench and grab each dumbbell with each hand. Next up is to stretch your arms vertically and raise them both at the same time, bringing the dumbbells together. Remember the most important thing during this exercise is to inhale while lowering the dumbbells, and exhale while you push them up.
2. Inclined Press With Dumbbells
Again, the main thing you will need for this exercise is a bench press and 2 dumbbells. And again, the main target of this exercise will be your triceps, shoulders, and pectorals muscles.
source: advancedhumanperformance.com
For this exercise you will need an adjustable weight bench press, so for that, we recommend you check out the best adjustable weight benches reviews.
Starting the exercise, you will need to lie on your back, inclined between 15 degrees and 45 degrees. Make sure your feet are fully placed on the ground, take a dumbbell in each hand, and do the same as the previous exercise.
Also, like the previous exercise, make sure to inhale as you lower the dumbbells, and exhale as you push them up.
3. Dumbbell Pullover
The main target of this exercise is to build up your muscles, more specifically the pectoralis major, long head of the triceps, teres major, and latissimus dorsi.
In order to perform this exercise, you will need a weight bench and one single dumbbell.
Lay down with your back on the bench press, and grab a dumbbell with both hands as you extend your arms above your head. Inhale as you lower the dumbbells behind your head, while slightly bending your elbows, and exhale as you return to the previous movement.
source: generationiron.com
4. Dumbbell Row
Same as before you will need a weights bench and a dumbbell for this exercise. While performing this exercise you will be targeting the latissimus dorsi, teres major, back of your shoulders, and brachioradialis.
In order to perform this exercise, put your knee on the bench press while leaving your other foot on the ground. Place one of your hand on the bench press, and take the dumbbell in your other. Raise the dumbbell as high as you can, contracting your back.
source: muscleandperformance.com
Breathing is different during this exercise and you will need to inhale as the dumbbell is in the lower position, hold your breath while you lift it, and exhale as you lower the weight.
Safety Tips: Make sure to always warm up before starting any exercises that involve weights. You will need to make sure you are properly warmed up in order to avoid any unnecessary injuries.
