A weight bench is a versatile piece of equipment that can be used in conjunction with dumbbells, barbells or resistance bands when exercising. One of the most popular exercises involving a weight bench is the dumbbell bench press. To get started, all you need aside from a weight bench is a set of dumbbells.
- Lie down on the bench
Hold a dumbbell in each hand and lay back on the bench. Rest both of the dumbbells on your thighs. Ensure that your palms face each other.
- Lift the dumbbells to starting position
Using your thighs, push the dumbbells up so that your palms are now facing away from you. Your hands should be at chest level and shoulder-width apart. If you are having trouble maintaining this position, consider choosing a lower amount of weight.
- Lift the weight
While breathing out, slowly raise the dumbbells with both hands until your arms are fully extended. Maintain the position for about a second and then slowly lift the dumbbells back to the starting position. Repeat this movement for as many repetitions as your training program states.
- Perform a variation
If your weight bench can be set to adjustable heights, consider setting it at a slight incline. Repeat the process in order to perform an incline bench press which places more emphasis on different muscle groups.