6 EXERCISES WITH A WEIGHTS BENCH

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In 6 basic exercises, this practical guide will help you build muscle easily using a piece of must-have equipment: the weights bench.

 

BUILD YOUR CHEST MUSCLES

Exercise 1: bench press with dumbbells

Even if you cannot lift as much as with a barbell, the bench press with dumbbells allows you to work your pecs differently, with better range and a more natural movement.

conseils-sculpt-exercice-6-exercices-banc-de-musculation-developpe-couche

  • You will need: weights bench, 2 dumbbells.

 

  • Main targeted muscles: pectorals, shoulders, triceps.

 

  • Performing the exercise: lie on your weights bench, slightly arch your back and put your feet flat on the ground. Take a dumbbell in each hand. Stretch your arms out vertically, bringing the dumbbells together. Remember to pull your shoulders back and contract your pectoral muscles. From this high position, slowly lower the dumbbells down to each side of your chest. Without bouncing back, contract your pecs and press (push) the dumbbells back up, bringing them together as they reach the top (the dumbbells should touch at the end of movement = converging movement).

 

  • Breathing: inhale while lowering the dumbbells, exhale while pushing them up (this follows the movement of the ribcage).

 

  • Safety instructions: your head, shoulders and buttocks must remain resting against the bench. They help to anchor you. Without this stability, there is no strength. When you bring the dumbbells down, keep your elbows in line with your shoulders. In the high position, do not lock your elbows in order not to damage the elbow joint.

 

Exercise 2: inclined press with dumbbells

This exercise with dumbbells allows a more comprehensive and natural movement than with a barbell. It is useful as a complement to the bench press to rebalance your pectoral muscles, as it focuses more on the upper part.

conseils-sculpt-exercice-6-exercices-banc-de-musculation-developpe-incline

  • You will need: weights bench, 2 dumbbells.

 

  • Main targeted muscles: pectorals, shoulders, triceps.

 

  • Performing the exercise: lie on your weights bench, inclined between 15° to 45°. Slightly arch your back and put your feet flat on the ground. Take a dumbbell in each hand. Stretch your arms out vertically, bringing the dumbbells together. Remember to pull your shoulders back and contract your pectoral muscles. From this high position, breathe in and then slowly lower the dumbbells down to each side of your chest. Without bouncing back, contract your pecs and press (push) the dumbbells back up, bringing them together as they reach the top (the dumbbells should touch at the end of movement = converging movement).

 

  • Breathing: inhale as you lower the dumbbells, exhale as you push up.

 

  • Safety tips: your head, shoulders and buttocks must remain resting against the bench. They help to anchor you. Without this stability, there is no strength. When you bring the dumbbells down, keep your elbows in line with your shoulders. In the high position, do not lock your elbows in order not to damage the elbow joint.

 

Exercise 3: dumbbell pullover

conseils-sculpt-exercice-6-exercices-banc-de-musculation-pull-over-halteres

  • You will need: weights bench, dumbbell.

 

  • Main targeted muscles: pectoralis major, long head of the triceps, teres major, latissimus dorsi.

 

  • Performing the exercise: lay down on your weights bench. Pick up a dumbbell with both hands and extend your arms above your head. Take a deep breath and lower the dumbbell behind your head, with your elbows slightly bent. Breathe out whilst returning to your starting position.

 

  • Breathing: inhale while lowering the dumbbell behind your head, exhale at the end of the movement (while returning to the high position).

 

  • Safety tips: your head, shoulders and buttocks must remain resting against the bench.

 

BUILD UP YOUR BACK

Exercise 4: dumbbell row

conseils-sculpt-exercice-6-exercices-banc-de-musculation-rowing-halteres

  • You will need: weights bench, dumbbell.

 

  • Main targeted muscles: latissimus dorsi, teres major, posterior deltoid (back of shoulder), brachioradialis (supinator longus).

 

  • Performing the exercise: stand up next to your weights bench. Put one knee on the bench, leave your other foot on the ground. Take a dumbbell in one hand, steady yourself against the bench with the other hand. Contract your back then bring your elbow back, as high as you can go, to raise the dumbbell.

 

  • Breathing: inhale in the low position, then hold your breath during the contraction (when you lift the dumbbell). Exhale while lowering the dumbbell.

 

  • Safety tips: to protect your lower back, keep your back flat during the exercise. With each rep, lift the dumbbell without any jerky movements.

 

BUILD YOUR TRICEPS

Exercise 5: lying triceps extension

conseils-sculpt-exercice-6-exercices-banc-de-musculation-triceps-barre-au-front

  • You will need: weights bench, straight bar or EZ curl bar

 

  • Main targeted muscles: triceps.

 

  • Performing the exercise: lie on your weights bench with your feet flat on the ground. Hold the bar with a supinated (palms facing your face) or pronated grip (easier for beginners), with your hands shoulder width apart. Without locking your elbows, bend your forearm to bring the bar above your forehead. From this position, extend your forearms to raise the bar above your head.

 

  • Breathing: inhale in the low position, exhale while lifting the bar.

 

  • Safety tips: carefully lower the bar by bending your forearms. Be careful not to spread your elbows apart when lowering the bar towards your forehead.

 

BUILD YOUR BICEPS

Exercise 6: concentrated curl

conseils-sculpt-exercice-6-exercices-banc-de-musculation-curl-concentre

  • You will need: weights bench, dumbbell.

 

  • Main targeted muscles: biceps brachii, brachialis (located under the biceps).
     
  • Performing the exercise: sit down on your weights bench with your legs apart and your feet flat on the ground. Pick up a dumbbell with your right hand, with a supinated grip (palms facing upwards). Keeping your back straight, lean forward slightly, with your elbow slightly bent and place it on your right thigh. Rest your other hand on your left thigh. Take a deep breath and lift the dumbbell up to your chest. Then breathe out whilst returning to your starting position. Do your reps at your own pace and then switch sides.

 

  • Breathing: inhale in the starting position, when your elbow is slightly bent. Exhale during the contraction.

 

  • Safety tips: lift the weight while concentrating on your biceps, without moving your upper body or legs. Take care to control the movement while lowering the dumbbell. 
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        FITNESS

        What are the basic rules for using a weights bench at the gym or at home? Follow these basic tips so that you exercise correctly and use your weights bench safely.

        FITNESS
        conseils-sculpt-bien-choisir-banc-musculation

        When choosing a weights bench, you should take various factors into consideration, including your level of experience, strength, how you will use it, the exercises you would like to do, and the frequency of your training sessions. Follow the guide.

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