October 15, 2021 3 min read
You can do a lot of great exercises with a weight bench. If you want to build your own home gym, a good weight bench and a set of weights are really needed for full-body exercise. You can exercise at home gym anytime. Whether you are a beginner or advanced, you will be surprised to find that you can exercise your upper body well with just a bench.
Before we delve into the exercises, some people will wonder if the upper body exercises must be on the gym bench.
IS THE FOLDING WEIGHT BENCH NECESSARY FOR YOU?
If you are a creative person, you may find a way to do most bench exercises on the sofa or chair. But there are two main risks.
Most of the support planes you can find at home are not used for weightlifting. When you do common exercises with objects with unknown load-bearing capacity and uncomfortable heights, widths, and angles, the risk of injury will increase significantly.
Another major risk is that when you suddenly look down at yourself after a temporary exercise, you will find that your body is in a state of imbalance. Giving up the calibration angle of the weighing table will put your chest in particular at risk.
SEVERAL SUITABLE EXERCISES
Next, we provide several workout bench exercises for the main parts of your upper body, so you can choose the one that works best for you and switch after your body is used to daily activities.
Of course, each exercise has a different difficulty. If you are a beginner, we recommend that you choose an easy exercise to start with. But feel free to experiment, because it depends on your current level of strength and whether you use weight or not.
1 // Incline Dumbbell Press
For muscle parts: Pectoralis and upper part of the shoulder
How to do it:
2 // Single-Arm Dumbbell Row
For muscle parts: Back, Traps, Rhomboids, Delts, and biceps
How to do it:
3 // Bench Presses with Dumbbell
For muscle parts: Pecs, Triceps, and Delts
How to do it:
4 // Decline Sit-Ups
For muscle parts: Rectus abdominis, Hip flexor
How to do it:
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