As people pay more and more attention to physical health and body management, fitness has become the choice of most people. Going to the gym is a healthy habit. However, it becomes challenging to be consistent and spare time for visiting the gym daily. So people are more and more tend to have their own home fitness equipment at home, not only can exercise anytime and anywhere, but also can have a more comfortable and relaxed atmosphere. Weight bench as the simple and compact fitness equipment, whether you want to gain lean muscle or lose weight, it can help you achieve it at home.
Although the weight bench is simple and compact, you can use it for many types of exercise at home. Especially it plays an irreplaceable role in increasing muscle volume, strength and endurance. Different types of weightlifting benches can meet different fitness needs. The adjustable weight bench can hit the muscles from different tilt angles, thus shaping the outline of your muscles more thoroughly and comprehensively. If the home fitness bench is fully utilized, it can almost satisfy most of our body muscles workout. But more finely divided, it can mainly exercise the muscles of these six parts of our body.
1. Chest
Bench Press is the most common type of exercise in a weight bench. It can exercise our chest very effectively. When doing bench presses on a weight bench, you generally need to exercise with barbells or dumbbells. When using dumbbell bench press, you can more effectively exercise to each side of the chest muscles. The use of barbell bench press has a larger range of motion, which can better recruit more stabilizer muscles in the chest.
You can also adjust the seat angle of the weightlifting bench to perform the incline dumbbell bench press and the incline dumbbell bench press. Thereby you can exercise the different muscle tissues of your chest, allowing your chest muscles to get greater stretch during exercise.
2. Abs
The classic three movements of decline bench crunch, decline Sit up and decline reverse crunch can effectively exercise our core parts. Of course, if you want to exercise more abdominal areas, you can also do some very difficult but effective exercises to strengthen your oblique muscles, lower rectus abdominis and upper rectus abdominis.
For example, feet-elevated pushup and polymeric bench pushup are very challenging for our abdomen. When you raise and push up with one foot, keep your feet stable when you raise and lower your feet from the bench, your hip abductors will also get a certain amount of exercise.
3. Back
Incline dumbbell row or chest supported dumbbell row are both good exercises that can strengthen and develop the muscles of the back and core. When leaning over and rowing, we need to constantly swing our arms so that our back muscles can be continuously contracted and exercised. And these two exercises are rowing with chest support, which can reduce shaking and reduce the risk of injury, and help us strengthen and develop the latissimus dorsi and trapezius muscles more safely.
4. Arm & Shoulder
Performing these three exercises on a weight bench can effectively exercise your arms and shoulders. The Incline dumbbell curl exercise will make your arms bigger and stronger. This exercise stretches and contracts your arms with greater strength during exercise. Compared with other exercises, it can activate your biceps and exercise the long head of your biceps. At the same time, barbell curls lying against an incline bench will exercise your brachial muscles. When your shoulders are bent, you will partially suppress the short head of the biceps, thereby emphasizing your brachial muscles. Lying rear deltoid raise can exercise your two shoulder joints, especially the posterior deltoid muscle.
5. Legs
The fifth muscle part is the leg. The Bulgarian split squats is very effective for leg exercises, mainly targeting your quadriceps, hamstrings and hip. And step up is also a great unilateral leg exercise. Long-term adherence to this exercise can improve the symmetry and balance of the legs. At the same time, it can stimulate the muscles of the legs well and shape a more perfect leg line.
6. Hip
The last muscle part is the hip. Squat is one of the most popular and effective hip exercises. Bulgarian split squats can exercise not only our legs but also our hip. In addition, feet-elevated hip thrust is also an effective exercise for hip muscles. This exercise activates your hip muscles by stretching the hips.
We can get a lot of muscle training on the weight bench. This is because the lifting bench is widely used in the type of exercise. I believe you have a detailed understanding of this point through this article. As long as we make good use of the weightlifting bench in our home, you will definitely get a good figure.
