Make sure you turn the weight bench into your fitness procedure. You can perform weight exercises using a bar or dumbbell to benefit, including increased muscle mass.
Strength training is all about increasing muscle size and strength. You can use a weight bench to help you get a better workout. No wonder many fitness lovers use this equipment, performing dumbbell exercises. In fact, these moves are called weight exercises because the equipment is a star during training. In addition to increasing muscle mass, these exercises can also help improve flexibility and lose weight. So, get ready to follow these steps to get the benefits.
What is weight exercise?
Exercises with weight benches are specially conducted with a tool called training benches. “They come in different styles and designs, including fixed in the folded position, horizontal or inclined, or several adjustable parts of the bench,” – shares the fitness -on -expert of Oman Pur. This technique is commonly used for weight and strength training. People also use barbells or dumbbells along with a bench. “Weight exercises provide versatility because people can adjust the benches to varying degrees to spend a variety of movements,” the expert says.
10 exercises on weight
Here are some weight exercises that you can do:
1. Dumbbells on the press
- To perform this exercise, lie on the tilted bench, holding the dumbbells in both hands.
- Keep the shoulder width a little wider.
- Move the dumbbells into the chest.
- Press them back to straighten your hands.
2. The steps with the dumbbells
- To do this, put one leg on the bench, grabbing the dumbbells in both hands.
- Then start climbing the position with the heel located on the bench.
3. Exercise on the Press Stanuts
- Lie on the tilted bench, holding the bar with both hands and holding your shoulders slightly wider than shoulder width.
- Lower the bar to your chest and press it back in your position.
4. The slope on the press
- This exercise can be performed with a bar or dumbbells, installing a bench at an angle of 30-45 degrees. This position helps to emphasize the shoulder and upper chest.
- Keep dumbbells or barbells with your hands.
- Lower them to your chest before pressing them back into a straight position.
5. False Dumbbells
- Sit on the bench back straight.
- Hold the dumbbells in each hand by the shoulders.
- Lift the dumbbells over your head in controlled order.
- Remove the weight near your shoulders.
6. The dumbbells fly
- For this exercise lie on a flat bench with dumbbells in both hands.
- Make some bends in both elbows.
- Carefully lower the dumbbells in slow movement to your body.
- Return them to the side up, straightening the elbow bending together to work on the shoulder and area of the chest.
7. The Tricest Bench is lowered
- Put both hands on the edge of the usual bench to make tricese benches.
- Dip the body toward the ground, bending the elbows, carefully to support the movement.
- Then press your back aside up.
8. Reduction of the bench press
- This exercise can be performed with a dumbbell or barbell. For the first time, fix both feet at the end of the bench.
- Bloats, holding your head under the barbell.
- After that, carefully hold the bar and keep your hands slightly wider than the shoulder width.
- Then start dropping the bar to your chest until it touches.
- Click the bar back into the original position, straightening the elbows to work on triceps, shoulders and chest muscles.
9. Closer
- To do one of the popular weight exercises, lie down on a straight bench, holding the bar.
- Keep the width of the clutch than the shoulder width.
- Press the bar to your chest but try not to touch your chest, gradually bending your elbow.
- Then push the bar back to the side to complete the exercises.
10. Skull crusher
- To perform one of the popular weight exercises, lie on a flat bench.
- Hold the dumbbells carefully.
- Tilt your elbows and bring your dumbbells just past your head.
- Lightly lower the weight to the ground, put it here for a second, then straighten your elbow, keeping the dumbbells back at the starting point.
What are the benefits of weight exercise?
Here are some benefits of weight exercise:
1. Improve flexibility
“Weight exercises help different movements with the support of the bench for skeletal muscle function,” Puri says. You can adjust the bench angle to varying degrees to help move and avoid the risk of injury. In fact, strength training, which often uses a training bench, can increase flexibility, according to research published in the International Journal of Sciences on Exercises in 2017.
2. Strengthening muscle mass
“Performing a variety of exercises on weight benches helps to increase muscles properly and provides muscle strength,” the expert says. A study in 2020, published in the Sports Science & Medicine, showed that a press and dumbbell flush can help get strength and muscle hypertrophy in the upper body.
3. Help manage weight
Weight exercises help to increase metabolism. “They enhance the use of the accumulated fat as energy combined with a low-calorie diet,” the expert says. During the analysis of 2021, published in obesity reviews, the favorable effects of strength training, which often use the weight bench, were noticed when weight loss and change of body composition in obese or overweight.
Who doesn’t have to do weight exercises?
Weight exercises should not do everything. Here are some people who should avoid them:
- People who already have physical injuries should avoid weight exercises to avoid the risk of failure. “The damaged part can affect the weight, and the inadequate position causes more physical problems,” the expert says.
- Pregnant women should avoid this weight exercises as they can cause miscarriage if done with a lot of weight.
- The elderly should turn off much weight or can do this exercise with lightweight weights, because muscle strength and flexibility of the body may not maintain a lot of weight. “They can lead to an injury that will also take longer to recover at this stage,” the expert says.
Weight exercises can increase muscle mass and strength. However, follow the steps properly and take them with the help of an expert, especially if you are a newcomer.
Related questions
Will weight exercises increase muscles?
Absolutely so, weight exercises can help increase muscles. Exercises such as dumbbells, dumbbell steps, a press with close twisting and dumbbells on the press require a variety of muscle movements and increasing processes such as muscle hypertrophy.
Is it safe to do weight exercises every day?
Undoubtedly, there are several benefits of carrying out weight exercises, but to do them daily can not produce the desired results from the lack of recovery time required by the muscles. This way, you can perform it 2-3 times a week for effective fitness training results.
