Training with a gym bench

Bench press

The first exercise performed on a weight bench is the bench press. This exercise primarily trains your chest muscles, but it also works your shoulders and triceps. To perform this exercise, you'll need a barbell . Depending on your progress, you can attach weights to it.

To perform this exercise, lie on the bench with your shoulder blades flat, arch your back, and place your feet on the floor on either side of the bench. Then, grip the barbell slightly wider than shoulder-width apart. Perform the exercise by repeatedly tapping the bar against your chest and pushing it back up. Repeat this several times, for example, in three sets of eight lifts.

Bicep curl

A triceps exercise you can perform on a weight bench is the bicep curl. This exercise is best performed on a weight bench with an adjustable backrest, allowing you to lean against it and sit on the bench. To perform this exercise, you'll also need two dumbbells of a weight you can comfortably lift.

You perform the bicep curl by bringing the dumbbells one by one towards your shoulder. Many people do this when the weight gets too heavy, making a kind of swinging motion with their arms. However, this can cause back problems, so definitely avoid it! Continue the exercise with a lighter weight.

Lunges

Finally, we'd like to discuss an exercise for your legs, glutes, and abs. You might already be familiar with this exercise: lunges. They're excellent for training these muscle groups. Perform this exercise without a weight bench by stepping forward (possibly with dumbbells in your hands) from a standing position with one leg forward and lowering yourself through your front leg. Do this in alternating ways.

You can also do this exercise using a weight bench. Place your back foot on the bench and lower yourself through your front leg. You can alternate legs, but you can also do a set with your left foot on the bench first, followed by a set with your right foot.

As you can see, a weight bench is an ideal piece of equipment for exercises. Besides exercises for your back, triceps, and lower body, there are many more exercises you can do using a gym bench. You could even do a whole workout with it.