An incline bench is a great piece of exercise equipment to have if you are interested in strength training. It is similar to a flat bench except the part of the bench where your back goes can be inclined to various degrees. Many incline benches can be completely declined and used in the same way a flat bench is used, which makes them very versatile for performing a multitude of exercises.
There are several kinds of strength training exercises that can be done with the use of an incline bench and different muscle groups that can be targeted, including the following examples:
Incline press: This exercise works your chest muscles. It can be performed with dumbbells or with a barbell. The seat of this bench shouldn’t be parallel to the floor; it should be perpendicular with the rest of the bench and the bench should be inclined deeply. Lie on the incline bench. Grip the bar above you with both hands (or else hold the dumbbells in each hand) and slowly raise the weight straight up toward the ceiling until your elbows are nearly straightened, then lower the weight back down to starting position. If you are using a bar, it is important to have a spotter standing behind you to help in case you lose control or strength.
Shoulder press: This exercise primarily works your shoulder muscles and is performed while sitting on an incline bench. The seat should be parallel with the floor and the back of the bench can either be straight up or with a slight incline. In this position, the bench looks similar to a chair. Sit in the bench and hold a dumbbell in each hand. Raise the dumbbells up to starting position: hold your arms parallel to the ground on either side of you, then bend your elbows to a 90 degree angle so the weights are raised upward. Slowly lift your arms and press the weights toward the ceiling until your elbows are nearly straight, then slowly lower back down to starting position.
Abdominal workouts: Ab workouts of all kinds can be done on an incline bench. While lying on the bench, you can perform various crunches and leg lifts to strengthen your inner core. This can be done while the bench is completely flat or with a slight incline to target various parts of the muscles.
Various models of incline benches are available at different retail and sporting goods stores. Here is one model that is recommended for all users, from beginning strength trainers to weight lifting experts who will lift heavy weights and need a durable bench:
Stamina Adjustable Utility Exercise Bench
This bench is completely adjustable so you can get a workout in at several different degrees of incline (including no incline at all) to target different muscles. It adjusts from flat to 90 degrees with 7 different positions with the simple pull of a pin. This incline bench has a heavy-duty steel frame; it can hold up to 750 pounds at any angle. You can get a complete dumbbell workout with this bench; it can also be used to slide in and out of a barbell system. The seat has two positions and there are 3 leg stabilizer positions. A thick, 3-inch pad made from vinyl makes this incline bench durable and comfortable. Non-slip frame caps protect floors from scratches and dents. The wheels on the bench make it easily portable for moving around or stowing away between uses. It has a lifetime warranty for the frame and welds, a 5-year warranty on the paint, and a 1-year warranty on the upholstery. The retail price is $289.00