A weight bench within your own four walls is, so to speak, the smallest accessory setup for your strength training. Not everyone has the space or money to buy a home gym right away. Since upper body training is a high priority for many ambitious exercisers, it makes total sense to start with a weight bench. With the right accessories, such as a solid set of dumbbells, you can perform a great variety of exercises to train the different muscle groups in your arms, shoulders, upper body, and core. Today we're introducing 5 of the most common exercises.
What can a weight bench do?
First of all, the range of functions and usability of your weight bench heavily depends on what your model can do. There is a wide variety of models that can also differ greatly in their features. The simplest version is certainly a weight bench standing on 4 sturdy feet with a simple horizontal, padded bench surface. On all models, whether a basic version or a small mini home gym, you should look for excellent craftsmanship, clean weld seams, and solid build quality. Remember: the heavier the bench or its base material and the better balanced its stance, the safer it is to use. Nothing should wobble or feel insecure. Also pay attention to the specified maximum weight load.
How do you train on and with a weight bench?
You can lie on it with your back, head, and glutes, while your feet are either placed flat on the floor on both sides or placed on the bench with your knees bent. Mid-priced models offer a multi-adjustable incline bench and possibly ergonomic padding on the surface. On more complex models, the weight bench features additional workout options, such as resistance bands welded to the steel feet. There might also be a fixed rack attachment where barbells can be rested. That leans more toward a full-fledged home gym.
Which back muscle groups can be trained with a weight bench?
After the legs, the back muscles form the largest muscle group in the human body. They consist of various muscle groups, including the trapezius, deltoid, latissimus dorsi (commonly known as the "lat"), rhomboids, and erector spinae. These muscles work together with the abdominal and chest muscles to form a supporting corset around the spine, protecting it during every movement. The back is a central health topic. According to Statista, 83% of all Germans suffered from back problems in 2018. Targeted exercises are essential both for prevention and existing back issues in order to build fit and strong musculature. Here, a weight bench can be an important piece of fitness equipment to effectively support you during your back exercises.
The 5 Best Exercises for Training with a Weight Bench
All of the following weight bench exercises are only a rough description. Be sure to have a qualified trainer demonstrate the correct execution of the exercises first. Then, especially in the beginning, perform the exercises together with a trainer who can correct your movements and starting positions. This is important to ensure you don't execute the exercises incorrectly. The following descriptions are just a brief summary of the exercise and should definitely be learned alongside an expert.
1. Flat Bench Press
The classic: You lie with your head, back, and glutes on the surface of the weight bench. Your elbows are bent, holding a dumbbell in each hand. Keep your wrists nice and straight, and now extend your arms vertically upward until the two weights lightly touch at the top. To protect your joints, keep your elbows slightly bent without locking out completely. Lower your arms in a controlled movement back to the bent starting position. This primarily targets the major chest muscle, musculus pectoralis major. You can also perform this exercise on an inclined bench in a semi-reclined position.
2. Bicep Curls
You sit on the incline bench, holding a dumbbell at your side in each hand. In the starting position, your arms are fully extended but under tension. Now, only your forearm moves forward with the dumbbell toward your upper arm at chest level. Keep your elbows close to your body; the power comes strictly from the biceps. Therefore, make sure to execute the exercise slowly and controlled, including the movement back to the starting position. Keep your wrists straight the entire time.
3. Shoulder Press
You sit upright on the incline bench, with the padding of the weight bench now acting as your backrest for support. The starting position here is with bent arms holding the dumbbells approximately at shoulder height. Now press your arms upward in a controlled manner and slowly lower them back down. Keep the dumbbells close to your head. This is a great exercise especially for your shoulder muscles and triceps.
4. Bent-Over Row
Here you train alternately with one dumbbell. Support one knee and the extended arm of the same side on the bench, facing downward. Your other leg is on the floor. Now pick up the dumbbell from the floor with your free hand and pull your elbow up toward your hip. This works a variety of muscles, such as the lats (latissimus dorsi), rear shoulders, and even the gluteal muscles, for example.
5. Dips
Dips are a fantastic exercise for your triceps. Crouching down, turn your back to the long side of the bench. Place your legs at a 90-degree angle and support your palms on the bench padding with your elbows nearly locked out. Now lower your hips so that your elbows bend automatically, and then push yourself back up using your triceps strength until your arms are straight again. You don't need any weights for this exercise, as you simply work with your own body weight. The further away your feet are placed, the more weight your arms have to push back up.
As mentioned, at least watch good tutorials or, ideally, practice the movement patterns in advance with a trainer before performing them alone at home. This minimizes the risk of injury or improper strain.
With a weight bench, you can do many more exercises and workout variations. So it's worth investing in a good-quality bench—feel free to check out our AsVIVA WB2 weight bench. Add one or two sets of dumbbells, and you're well-equipped to get started.
