All About Weight Training Benches

The weight bench offers a number of training options with free weights. Benches are used in 4 position: flat, vertical, incline and decline. Some benches are adjustable, others are in a fixed position. When you have an equipment orientation in the gym, be sure to take a good look at the benches so you know whether or not they are adjustable.

A flat bench allows you to perform both upper and lower body exercises. You may lie with your back on the bench, or kneel with one hand and one knee on the bench. You may also use the bench for push ups and sit ups.

A vertical bench resembles a high backed chair. The back of the bench provides support while you perform seated exercises.

The incline bench resembles the vertical bench, except the back is inclined at an angle. Some benches allow you to adjust the angle of the back support. Others are at a fixed angle. When you sit on the incline bench, you rest your back at the angle of your choice depending on how you want to challenge your muscles.

On a decline bench, your head is lower than your hips. The position is useful for certain chest exercises. Generally, by positioning your body this way, you have increased the challenge to overcome gravity.


For home use, a step aerobics bench with removable risers can be adapted successfully for use as a weight bench. For a flat bench, use an equal amount of risers on each side. For a decline of incline effect, use an unequal amount of risers.

The preacher bench looks like a bench with a backwards lectern attached at the end. In other words, the lectern is facing away from instead of towards the bench. The purpose of the preacher bench is to train your biceps. As you sit on the bench, you can rest the back of your upper arms on the slanted surface for support.

With this large variety of different benches available, you are sure to find one that suits your exercise regime.

Source by James Culvers


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