Using a Weight Bench

A weight bench is what you may expect: a sturdy, padded bench that you lie, sit, or kneel on to lift weights. To get the most out of free weights, benches are a must.

Sure, you could lie on the ground and lift free weights, but many exercises come to an abrupt halt when your elbows smack against the floor. As a result, your muscles won’t get a chance to work to their fullest through a full range of motion. (Your elbows may not feel so great, either.)

Benches come in a variety of designs. While weight benches come in four different varieties, some benches adjust to serve all four functions.

• Flat: A flat bench looks like a long, narrow piano bench, only with
  padding and metal legs.
• Vertical: A vertical bench looks like a formal chair — with the seat back
  straight up. You wouldn’t want to sit in one of these at the dinner table,
  but they’re quite comfortable for weight lifting. The back support prevents
  you from straining your lower back muscles during exercises that
  you perform while sitting up. The dumbbell shoulder press uses this type of bench.
• Incline: The seat back of an incline bench adjusts so you can lie flat, sit
  up straight, or position yourself at any angle in between. (The angle you
  choose determines which muscles are emphasized.) See Chapter 12 for
  an example of the bench in action with the incline chest fly.
• Decline: A decline bench slopes downward so you’re lying with your
  legs higher than your head. Weight lifters primarily use a decline bench
  to strengthen the lower portion of the chest muscles.

  Most lifters don’t do much decline work because getting in and out of the
  position is awkward, especially when you’re holding weights. We describe
  a few decline chest exercises as “options” in Chapter 12. Keep in mind that
  you should always use a spotter if you feel that you need extra assistance.

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