How to Use a Weight Bench

A weight bench can be used to stabilize and brace your body during weight training. This allows you to work out in different positions that isolate specific muscle groups. A simple weight bench is a raised flat surface (usually padded) that is about 1 foot wide and 3 feet long. More complex benches may be adjustable for inclined or declined exercises. Many weight benches incorporate a rack for holding a barbell. Proper form is the key to successfully using a weight bench. The following exercise is a bench press that works the chest and arms.

Things You'll Need

• Weight lifting belt Weight training gloves (or chalk if you prefer to lift barehanded) Flat, padded weight bench with barbell rack Barbell (30 to 100 pounds)

Instructions

1. Put on your weight lifting belt and training gloves. Sit at the foot of the bench and lie back. Settle the bottoms of your feet firmly on the floor. Your head, shoulders, back and bottom should be touching the weight bench. You will be positioned facing upward with the rack above your forehead at the top of the bench.

2. Roll your shoulders in the direction of the floor as if you were trying to squeeze them together in the middle of your back. Then press them down toward the end of the bench. Expand your ribcage and point your chest toward the ceiling.

3. Grip the barbell with your hands at a width that is comfortably wider than your shoulders. Your palms should be facing toward the end of the weight bench.

4. Lift the barbell and hold it steady with your arms fully extended upward. Bring it forward slightly so it is over your chest.

5. 

   Bend your elbows and move your arms back past your sides to lower the barbell close to your chest. The bar can touch your chest but should not make a hard or bouncing impact.

6. 

   Extend your arms straight up again until they are fully extended. Repeat this chest press for a full set of 6 to 10 repetitions. Replace the barbell in the rack and rest for 60 seconds before performing your next set. Do at least 5 sets.

Tips & Warnings

• To build bulk, use a weight that is heavy enough to fatigue your muscles fairly quickly. For toning, do more repetitions with a lighter weight. Discuss your bodybuilding goals with a personal trainer to develop a personalized weight training program that will give you the best results.

• Don't overdo your weight workout and avoid bench pressing when there is no one available to spot for you. Never use weights that are so heavy that you have to use improper form to lift them. This can cause injury.

References

• Overview of weight benches
• Bench press safety information
• Proper technique for bench pressing

Resources

• Incline and decline bench presses