Exercise Bench Tips
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Most everyone who does strength training uses an exercise bench. The exercise bench is often used in exercises such as the bench press, curling exercises, shoulder presses, triceps extensions and leg curls. Utilizing proper safety and exercise techniques can optimize your results and reduce the chance of injury. A personal trainer is a great place to start your regimen.
Physical Trainer
Get expert advice before starting a strength training routine, especially if you are a beginner. A personal trainer can give you guidance on what exercises may be beneficial to you personally. You should also mention any health conditions you suffer from. You can always go back and tweak your routine later as you become more familiar with it.Hockey Training Program Off-Ice Drills, Workouts, Nutrition Save 33% - Only $9.99! (code:GGL10) InteractiveHockeyTrainer.com
Warm-Up
Warming up is important to any exercise routine. Warm up for five to 10 minutes before your workout. "Men's Fitness" magazine suggests doing a couple of sets of 15 reps without any weight after some long stretches to get the blood pumping. You don't want to dive right into the heaviest weight. Work your way up, gradually increasing the weight.Breathing
Inhale as you lower the bar, as this expands the lungs and lowers the distance the bar needs to come down. Exhale hard on the push-up, straightening your arms.Feet
Never rest your feet on the bench. Always keep your feet flat on the ground and your back flat on the bench. Drive your feet into the floor as you lift to generate more power.Position
"Men's Fitness" magazine states that the most efficient position for transferring force into the bar to lift the weight is to grip the bar with your hands slightly wider than shoulder-width apart. If your grip is too narrow, there is too much emphasis on the triceps. If your grip is too wide, you need to lift the weight further.Spotting
Always keep a spotter nearby to supervise your weight lifting. A spotter can help keep you motivated when you are struggling, let you know if you are doing something wrong and help you if you are unable to finish a last rep. Without a spotter, you could become trapped under the bench press, dropping the bar and weights onto your chest.Workout
The Nemours Foundation recommends spending no more than 40 minutes total in the weight room to avoid boredom or fatigue. Do not overtrain your body. Overtraining includes working your whole body in one day or working the same body part three times a week. Do not try to lift too much weight. The Nemours Foundation also recommends working out with weights three times a week, avoiding back-to-back days.Cooldown
Cool down for at least five 10 minutes after each session. Target stretches to the muscles you worked on during your session.Commercial Fitness Equip. Save on New, Used & Refurbished One Machine - Full Gym Health Club onesourcefitness.com
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