Standard Exercises Using Weight Bench for Beginners

If you want to build a home gym, it is right to invest in a weight bench, which is known for its stability and versatility. The weight bench will surely take your work out to the next level. If you are a beginner, you should decide if you want an adjustable bench or a flat one. This will all depend on your fitness goal and needs.

You should also account for the size, width, and length of the bench as well as its weight capacity. Before you finally make a purchase, you should check here trainingsavvy.com. This will help you make an informed decision. As a beginner, you should learn how to use a weight bench.

For your safety, it is important that you keep your feet flat on the floor. Do not put it up in the air because it will create an unstable position. When it comes to putting weights, you should ensure that you put the same amount of weight on every side. After knowing the basic safety guidelines, it is time to consider some standard exercises. Here’s a list:

Bench press with dumbbells

For this exercise, you will need dumbbells or it can be a barbell depending on the availability. You should lie on the bench then put your feet flat on the ground. Take a dumbbell in every hand then lift it vertically to straighten your chest.

It is important that you take the weight down to your chest while keeping the elbows tightened. Do not forget to stop one inch above touching your chest. You need to hold it for a second then push it quickly in an upward motion.

weight bench classic

Seated shoulder press

If you want to be seated, you can do that as well. You just need to set the bench to 90-degrees angle before lifting the weight directly above your head. Do not bring the weight suddenly. Ensure that you slowly bring the weight down to your elbows then push the weight in an upward motion.

Seated bicep curl

Another weight bench classic is seated bicep curl. You have to position the bench’s back pad to 90-degrees angle then let the dumbbells hang down by your side. Your paws should face out the curl in an upward motion without withdrawing your elbow. Then you have to hold the contraction for a second. You can slowly bring the weight back until your arms are straight before you do it again.

Concentrated curl

For this, you need to sit down on your bench with legs apart and feet planted firmly on the ground. Start by picking up a dumbbell using your right hand while keeping your back straight. You should lean slightly forward with your elbow bent and place it on your right thigh. Rest your other hand on the left thigh. Now you can lift the dumbbell up to your chest.

Final words

For beginners, it is better to have a trainer or guide while you are doing weight bench exercises to help you but if you are doing it alone, always remember safety guidelines.