There are a multitude of exercises that can be performed with the use of a weight lifting bench in order to strengthen the chest/pectoral muscles:
– Lying down bench press: Lie on your back on a bench. With one dumbbell in each hand, slowly straighten your elbows and push each dumbbell toward the ceiling. Keep the dumbbells in a straight line, end to end. Slowly lower back down until your elbows are bent at a 90-degree angle and the weights are on either side of your head.
– Lying down bench press with a V: This exercise is similar to the regular chest press. The only difference is that while you are pressing your weights upward, slowly rotate your wrists inward until the weights almost touch together at one end to make a V. Slowly rotate your wrists back to starting position as you lower your weights.
Legs
Even your leg muscles can get a good strength training working with the help of a weight lifting bench:
– Single leg lunges: Stand in front of the weight lifting bench with your back to it. Raise one leg up behind you and rest the top of your foot on the bench. Slowly bend the knee that is holding your weight then straighten it back up. For a greater workout, hold a dumbbell in each hand while performing the lunges.
There are various brands of weight lifting benches available. Here are some recommended models:
– York Flat Bench from Perform Better is a multi-use flat bench that is suitable for heavy dumbbell workouts. It has a durable power-coat finish and high-density foam padding. The retail price for this bench is $179.00.
– Stamina Flat Exercise Bench from The Comfort Store is a heavy-duty dumbbell bench. It has 3-inch thick padding with durable, vinyl upholstery so you can exercise in comfort. It has a 750-pound capacity and has wheels for easy portability.The non-slip frame caps protect floors from scratches and dents. It includes a lifetime warranty for frame and welds, 5-year warranty for paint, and a 1-year warranty for upholstery. The retail price for this weight lifting bench is $163.95.
– Flat Roma Weight Bench from Yukon Fitness is a sturdy, 12-gauge steel constructed bench. It has a thick, comfortable pad to let you workout in comfort. This weight lifting bench is portable and easy to move around, which is especially convenient if you need to store it between uses. It comes with a lifetime warranty. The retail price for this flat bench is $139.00.