As the multifunctional home fitness equipment, the weight bench allows us to easily see its figure in every gym. No matter how simple the equipment looks, you can achieve all kinds of strength exercises on it. It can effectively help us carry out a series of all-round muscle training in chest, arm and core etc. Of course, this does not mean that we can easily achieve our ideal fitness goals. Long time persistence and correct training methods is the key. Today, we want to talk about some good routines that are easy to be ignored on the weight bench. If you pay attention to these during practice, you will get more effective results in your strength training.
Check and adjust
It is necessary to check and adjust the fitness equipment before exercising. This means that we can avoid some potential threats in advance when we exercise. If you choose an adjustable weight bench, you need to check whether its folding function is normal when using it. If you think this is a boring thing, you are wrong. If the strength type of fitness equipment breaks down in use, it will become very dangerous, serious and even threaten our lives. After ensuring that there are no problems, the next thing that needs to be done is the adjustment.
If you have a flat bench, you can skip this step. But if you have an adjustable fitness bench, you can adjust the inclination of the seat according to the type of exercise. Different angles can help us exercise different muscles. When adjusting the angle, please note that the adjustment of some benches will require the insertion of a safety pin to ensure that it does not slip during exercise. Second, remember to adjust the position of your head, shoulders, hips and feet. Head, shoulders and hips should always be touching the bench, feet must not be suspended in the air, feet flat on the floor to ensure stability during exercise.
Warm-up
The most common thing we do on the training bench is the bench press. If you want to do weight-bearing exercises on the fitness bench, warming up is an essential step. It can activate muscles, enhance the range of motion of joints and maximize the effect of training. And most importantly: avoid unnecessary muscle injuries. So, never skip it!
First of all, the first step is to turn the wrist. It's simple, keep your palms straight and keep grasping. Or clench your fist with both hands and turn it up and down.
The second step is to activate the chest muscles. Keep your arms straight in front of your body, palms facing each other. Fingers of the left hand and the front half of the palm of the hand are placed in the position of the palm of the right hand, and the two hands are pressed forward together. Mainly with the chest force, you can feel a very obvious compression and contraction of the chest muscles.
The third step is to activate the shoulder joint and stretch the tendon. Raise your arms sideways, palms up, and rotate back and forth clockwise and counter clockwise. After the warm-up, we can proceed with our training.
Monitor Your Progress
You should learn to monitor your progress so that you can better understand your body movement patterns. When you exercise for a period of time, you will begin to notice changes in your body parts, such as more muscle mass and more strength. But if you want to make greater progress on the gym bench, you can't just repeat the previous exercise, but need to try more exercise methods. This is because your muscles adopt regular routine and do not produce more effective activation. Different types of exercise can better activate your muscles. So when you find that your muscles have begun to adopt, you might as well develop a few new exercises to help you achieve better results. For example, you can change the angle of your multifunctional bench and then do your flyes and presses in an inclined or declined position.
The good routines that should be maintained on the fitness bench are the above three points. As the saying goes, details determine success or failure. Whether you choose to work out in a home gym or a gym, I hope you don’t forget them. As long as you are good at combining it with your usual exercise, you will definitely gain a lot in your fitness life.
