Weight benches are one of the simplest gym equipment that offers maximum workout. Yet, most people overlook this piece of equipment when trying to get fit.
Weight benches can facilitate in many ways, and you can get a full-body workout from the comfort of your home. So if you’re planning to build a home gym, don’t forget to include a weight bench in your setup. You can use this simple-looking equipment for different types of workouts.
We have put together this guide to outline some ways you can get easier gains using a weight bench. Next, we have recommended some affordable weight benches from different brands, including Marcy, NordicTrack and K KiNGKANG, among others. These workout benches are perfect for a home gym setup.
Let’s get faster gains with the following weight bench workout exercises.
Chinese Plank
You’ll need two benches for this workout.
Position your upper body on the first bench and use the second bench to place your heels. Lift your hips in the air so there’s a straight line from your upper body to your feet. Hold in this posture for as long as possible.
Elevated Side Plank
Take your side plank game up a notch with a small twist: knee raise.
Lie sideways as you stack your feet on the weight bench. Push with one hand on the ground and try to lift up from your chest as if you’re trying to reach the sky. Lift the top foot, slowly bringing the knee to the chest.
Reverse the motion and repeat for the other side.
Concentration Curl
This exercise targets your biceps and improves concentration.
Set yourself on the weight bench with your knees hip-width apart. Bring one elbow down and position it on the side of the knee joint. Straighten and fix your wrists so that they’re facing your opposite leg. Curl the forearm up and down using a dumbbell.
Weight bench optimizes the bicep curl by locking the arms between your knees.
A-Jack Jump
Come into a squat position with your weight bench placed lengthways. Jump up and then down to land on the bench with your feet on the ground. Don’t slam down into the bench as you descend.
This is an easy workout once you get the hang of it. Remember to jump explosively but keep your descent slow and steady.
Box Squat
This workout involves a barbell.
Straddle your weight bench lengthways and Stand at the end of it. Use the barbell on the back with your hands wider than your shoulders. Bend your knees, push your hips back and squat until your touch the surface of the bench.
Keep your chest upright as you stand up and down.
Pike Press-Up
Get in a press-up posture and position your feet on the weight bench. Stack your hips right above your shoulders and walk your hands back. Bend the elbows and lower your head in the form of a triangle. Take a pause and then push right back up in the press-up position. Repeat the movement.
Sit-Up
Sit on the weight bench with your legs hanging to the sides, and your hands stretched out. Lower your upper body back until it’s off the weight bench. Tyr to touch the ground over your head and then engage your core to sit right back.
Bench Press
The dumbbell bench press is a popular exercise that caters to the lats, pecs, triceps and anterior deltoids. Your weight bench has your back throughout the workout so you can reach your full potential.
Start by lying flat on the weight bench with dumbbells in your hands. Straighten your wrists while keeping your shoulders down. Bring your elbows at 45o angle as you push the weight up and up to your eye level.
Bring weights down back to your shoulders with your back arched and your chest forward without moving your body. Dig into your heels to maintain the position throughout the movement.
Shoulder Press-Up
Set your weight bench upright to support your back. Press your back against the bench and your feet grounded on the ground. Hold dumbbells as you bring your arms up to create a right angle with your elbows. This ensures that your shoulders are aligned with your back.
Use a smooth motion to straighten your arms by pushing the weights up and lowering them down to return to starting position.
This exercise tends to pecs, deltoids and triceps. The weight bench allows your arms to stay in line for a precise workout.
Dumbbell Skull Crusher
If you want to target your triceps, this exercise is the one. Starting by lying on your back on the weight bench. Hold a dumbbell above your head and your elbows tucked in line with your shoulders. Bend your arms as you lift the dumbbell over your head, making your elbows meet.
Why Should You Use A Weight Bench For These Workouts?
The weight bench is a great investment. You can perform different types of exercises, which you can also do with a resistance machine. What differentiates a weight bench from these machines is that it retains the natural movement of your body.
Other incredible benefits include:
Offer Body Support
Most weight benches are adjustable to support your body and the type of workout you perform. You can cater to different areas and muscles without compromising the integrity of your spine. It also supports your back.
Allow Diverse Workout
A weight bench has fewer limitations so that you can work a maximum load. In contrast, you can only do so much with a resistance band. Compared to that, a weight bench lets you perform advanced-level workouts with ease.
You can do more than just a bench press with a weight bench. You can target your arms, posterior chain, core, arms, back, chest and shoulders or get a good cardio workout.
Cater To Different Levels
The weight bench is an essential piece of equipment that anyone can use, whether they’re a pro fitness freak or a newbie. This single piece of equipment can be a great investment.
Save Space
Most weight benches are compact and adjustable. You can set them up anywhere in your home gym. Since they don’t weigh much, you can easily move them when they’re not in use.
Besides these benefits, weight benches also optimize workouts such as strength training, box squats, planks and other range of motions.
Weight Bench: Our Best Picks Under $300
Here are some of the weight budget-friendly weight benches for you. They’re perfect for both home gyms and commercial gyms.
Marcy Standard Weight Bench
This heavy-duty weight bench is guaranteed to withstand all sorts of intense exercises. Marcy’s has high-density foam to offer comfortable and soft cushioning to the users. The back pad is adjustable to offer four backrest positions.
The soft cushioning and multi-position back ensure comfort throughout the workout and reduces fatigue during intense exercises.
Marcy standard weight bench also features a dual-action leg developer equipped with roller pads. It facilitates body position so users can target different muscle groups for the optimum workout.
NordicTrack Adjustable Utility Bench
The NordicTrack utility bench is the right choice if you’re looking for a sleek and adjustable weight bench. It comes in black and offers ultimate cushioning with its high-density foam backrest.
This weight bench is perfect for newbies and professionals looking to build a home gym setup. The seats are highly durable. NordicTrack adjustable utility bench also includes an exercise chart.
K KiNGKANG Adjustable Weight Bench
This adjustable weight bench by K KiNGKANG features a foldable decline and incline to facilitate a total-body workout. Made with high-quality commercial steel, it has a thick support tube and a unique frame; this machine is sturdier and more durable.
Perfect for dumbbell exercises, but it can also support other types of workouts. The 7 backrest cushions and 3 baffle adjustments ensure the ultimate comfort throughout the exercise. Users can switch positions without stopping mid-workout.
K KiNGKANG adjustable weight bench is space-savvy and perfect for those looking to target abs, shoulders, legs, chest, back and more.
Olympic Weight Bench
The Olympic weight bench is a multi-functional bench perfect for those looking to diversify their workout routine. It features an adjustable barbell rack so users can choose a suitable height.
The soft cushioning and breathable leather ensure comfortable seating and workout. The Olympic weight bench is easy to fold and tuck away when you’re not using it.
Bowflex Weight Bench
A space-saving and adjustable piece of gym equipment, this Bowflex weight bench can recline flat to various degrees and decline up to -20 degrees angle.
The adjustable seats provide soft and comfortable cushioning, whereas its study design can accommodate up to 600 lbs capacity. Bowflex weight bench is the perfect equipment for those looking to try different sorts of workouts.
Conclusion
Weight benches are the perfect gym equipment for someone looking to build a home gym setup. They’re affordable and accommodate different types of workout regimes. The aforementioned weight benches are multi-functional features, including adjustable back and comfortable seating.
