If you have never been to the gym or you have not been active for some time, you may not know how to train effectively. Whether you are thinking of training to lose weight or build muscle tone or endurance, a weight training bench can be a great way to add to your exercise equipment at home. This way, no matter what time of day it is, you can just warm up and go.
No matter what, though, be sure to play it safe, especially if you are just starting a fitness regimen. Speak to your doctor. Consult with a dietitian or sports nutritionist but first hire a personal trainer to teach you how to use your weight training bench safely and effectively.
With a weight training bench, you can perform many exercises to give you the results you want. The exercises described below can be a good part of any fitness training regimen.
Each exercise is performed in a series of repetitions. With each exercise, you need to listen to your body and what it is capable of doing. Start with smaller, lighter weights at first, and build up your strength a bit at a time. You should be able to do each exercise as many as sixteen times (repetitions) before taking a short thirty second break. Following each exercise, go on to the next, then, when you are done all of them, do another set (up to three sets at a time).
For a chest press, lie on your weight training bench and raise your weights to just above your sternum, hands slightly more than shoulder-width apart. Exhale and push your chest muscles together, raising the weights above your chest, do not lock your elbows. Inhale and bend your elbows, going back to your starting position.
To perform a chest fly, lie on the weight training bench with your arms bent and your hands facing each other over your chest. Now, as you lower your arms to the side and down, breathe in and let them rest into a position that is level with your chest. As you breathe out, squeeze your chest muscles as if you were giving a bear hug. Keep your elbows bent, and raise your arms above your chest. Now return your arms to the rest position and start again for your next repetition.
Bicep curls can be done a variety of ways. However, by doing them on a weight training bench, it is easier to isolate the muscles and prevent injury. While sitting on a bench, take a dumbbell into one hand, and place the elbow of your hand which holds the weight against your inner thigh. Exhale and curl the forearm toward the shoulder, keep your elbow against the thigh. Inhale and release the forearm downward, being careful not to over extend your elbow. Complete all your repetitions on one side. Then repeat the exercise on the other arm.
For a triceps press on a weight training bench, first sit so that you are perpendicular to the bench and facing away from it. Place your feet three feet or so from the bench and place your hands facing down on the bench and tight against your side. Bend at the elbows and lower your body off the bench to your starting position. As you lower your body until it almost touches the floor, remember to keep your weight on your heels and your knees bent to prevent injury. Return to your starting position and repeat.
Learn more about the ideal weight bench set. Stop by Roy Forchet’s site where you will find out more interesting information about what to look for in weight training bench products and how to choose the most rewarding product for you.