Q:

How do you use a weight bench?

A:

Quick Answer

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.

Know More
How do you use a weight bench?
Credit: Spaces Images Blend Images Getty Images

Full Answer

  1. 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.

  2. 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.

  3. 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.

  4. 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.

Learn more about Muscle Toning

Related Questions

  • Q:

    How can I increase the amount that I am able to bench press?

    A:

    The most effective way for a person to increase the amount he is capable of bench pressing is to strengthen the secondary muscles involved in the exercise. According to Men's Fitness, the shoulders, triceps and back muscles are all used in bench pressing.

    Full Answer >
    Filed Under:
  • Q:

    What are the bench press standards for a teen?

    A:

    Bench press standards are denoted by several factors, including the body weight of the athlete, the level of expertise and the gender. Generally, weightlifters fall under the categories of untrained, novice, intermediate, advanced or elite. When teens bench press reps in competitions, females lift at least 50 percent of their body weight, while male contenders lift their overall weight, according to the Southern Powerlifting Federation.

    Full Answer >
    Filed Under:
  • Q:

    What is the average male bench press?

    A:

    The average man can bench press 160 pounds in a single repetition, according to Elite Feet. Adjusted for body weight, the average man can bench press between 100 percent and 149 percent of his body weight in a single repetition, according to Men's Health.

    Full Answer >
    Filed Under:
  • Q:

    How much should a 15-year-old be able to bench press?

    A:

    According to Men's Health, the average male bench presses up to one and a half times his own body weight. A 15-year-old, who weighs 130 pounds, could work his way up to bench pressing 195 pounds. This calculation is based on his weight of 130 pounds multiplied by 1.5.

    Full Answer >
    Filed Under:

Explore