Weight Bench

Hi There, I'm Jason...

There is just something about a good old fashoned weight bench as a part of your home gym that you just can't beat.

With so many people getting into it, I thought I would put up this page to help explain a few things about getting fit and the tools and equipment that can be used.

With time at a premium for most of us, the home gym is becoming a staple for those that are serious about getting fit. There are allot of different brands and types to choose from, but they all can benefit from including a good set of free weights and a weight bench.

A Weight Bench Workout Routine

One of the most popular pieces of workout equipment both at home and in a gym is the classic weight bench. With all the modern equipment found nowadays so many find themselves going back to this simple yet effective machine. This is because of the great upper body workout it can offer. With the ability to incline the bench you’re able to target a range of muscles simply by changing the angle. To get the most out of your weight bench workout routine here are a few tips to get you started.

A weight bench is perfect for developing and strengthening the chest. It’s widely known that one of the most effective exercises to help develop these muscles is the bench press. Using the flat bench you simply move the barbell down to your chest and the back up to its resting position in slow and controlled movements. You’re able to adjust the weight of the barbell as you progress and your strength builds. You’re also able to target different chest groups using the bench press by simply adjusting the angle of the bench.

Using the flat bench is the perfect starting position for a number of different exercises. One of the most popular chest exercises utilizes a pair of dumbbells. Start with a weight you’re comfortable with holding your arms out to either side. In a slow and controlled movement bring your outstretched arms upwards and slowly touch the two weights together. From here slowly bring the dumbbells back down to the starting position and repeat. As with the bench press you can adjust the angle of the bench to target different muscle groups with the free weights.

On the opposite end of a standard weight bench you’ll find a leg curl that can be used to strengthen and build your leg muscles. You can also use them with the bench laid flat to brace your legs for sit-ups and crunches to target your abdominal muscles. It’s been proven that one of the most effective ways to burn calories during a workout is by alternating between the upper and lower body. The weight bench allows you to do this effortlessly which are reasons it’s such a staple in any gym.

This simple yet versatile machine can really help you achieve your fitness goals. There is no better way to burn fat then through weight training, and a weight bench gives you all the tools you need. With an adjustable bench and the ability to increase the weight as you progress the possibilities are near limitless. By focusing on the several exercises I went over here you’ll be well on your way to making the most out of this great exercise machine.

How to Get the Most Out of Your Weight Bench

If you’ve decided to focus on your health and fitness then weight training is the best way to achieve your goals. Not only will building strong and lean muscle help you look great, but it will also increase your metabolism and help keep that unsightly fat at bay. There are a few different variations when it comes to a weight bench, but most include an adjustable bench with a bar in the front and a leg curl extension at the opposite end. With a good set of free weights including dumbbells and a bar you’re able to target just about every major muscle group on one machine.

Having an adjustable bench is the most important parts of a good weight bench. Changing the angle can increase the number of muscle groups you can target with the same exercise. For example the standard bench press is very effective at working your chest muscles. By changing the angle on the bench either up or down you’re able to target the upper and lower pectorals with the same motion. You can also use the bar while standing to do curls to work your biceps.

Using the bench in ways that doesn’t require free weights is another great way to get the most out of your weight bench. One popular exercise you can do on a level bench is abdominal crunches. Sit on the edge of the bench with our legs together lifted off the ground. Pull them in tight to your chest holding them for a few seconds and return them to the start position. If your bench has a leg curl you can also lock it in place and use it as leverage for sit-ups. You can increase the effectiveness of both the crunch and sit-ups by holding a weight disc close to your chest as you do these exercises.

The leg curl extension can be used to target multiple areas of your legs depending on which direction you are facing. One great way to work your hamstrings is by laying chest down on the bench with your legs around the rotating cam. Slowly curl them up towards your body in a slow and controlled motion and then return to the original position. You can also target the quadriceps on the front of your legs by sitting upright and straightening your legs out in front of you.

The weight bench is an incredibly versatile machine that can be used for a number of different exercises. Through the use of free weights you’re able to target many different muscle groups using the bench. There are also quite a few exercises you can do that don’t require any weights at all. Whether you’re looking for a versatile solution for a home gym or ways to get the most out of your membership you don’t need to look any further.

Maximizing Your Smith Machine Workout

Back in the 1950’s fitness icon Jack La Lanne invented a very effective piece of exercise equipment called the Smith machine. This exercise machine consists of a barbell that is held between two steel rails and has the ability to move vertically within them. Since the original design the machine as evolved and there have been several modifications that allow a bit of back and forth movement as well as models that counterbalance the barbell itself.

The Smith name was added to it when a bodybuilder by the name of Ruby Smith discovered La Lanne’s creation and adapted it into his own gym. The machine quickly picked up steam and was soon being manufactured and purchased by gyms all over the country. It is a favorite of body builders up to this day because of its ability to offer a great workout without the need of a spotter. This is because of its innovative design where a series of slots along the vertical plane allow it to lock in at any position. This makes the Smith machine much safer than free weights.

This is where there is a bit of controversy over the effectiveness of a Smith machine workout compared to their free weight counterparts. There are many that believe that because you don’t have to stabilize the weight you’re able to lift more in any given exercise. While this makes sense in theory there are many that believe that free weights offer you a better upper body workout. The strength of this machine does seem to have its advantage when it comes to squat exercises however.

Another thing to consider when using this piece of equipment is the restriction of movement it enforces on the lifter. Because when moving a weight up and down the natural tendency is to have a slight arc as opposed to strictly vertical movement there is risk of strain on the body. This is something that those lifters looking for what they call perfect form may take issue with. This however has been addressed and is the main reason why newer models can include the ability to have slight horizontal movement.

The bottom line when it comes to the Smith machine is that it’s a time tested and proven method for building muscle. They are a favorite among power lifters who are trying to maximize the amount of weight during their repetitions without worrying about needing a spotter. To maximize your workout I would recommend that you focus mainly on lower body exercises such as squats when using this machine. You’re able to find variations of this machine most every major gym across the country and they will continue to be used for a long time to come.

The Benefits of a Home Gym

For many of us who want to stay healthy and exercise regularly going to the gym is simply not an option. Whether it’s the cost involved in a monthly membership or the lack of time most of us have in our daily lives it can be difficult. This is the main reason why so many choose to put together a home gym. This doesn’t mean you have to dedicate a whole room to your exercise equipment, but it can be as simple or involved as you want. In many ways there are benefits over the professional equipment you may find in a traditional gym.

One of the main benefits with a home gym is the sheer convenience it offers you. You don’t have to worry about working your schedule around making it to the gym. Being able to work out whenever you have free time is much more convenient when it is in your home. This is the reason many people with this type of gym tend to work out more frequently than those that have to travel to the gym. This is especially true in colder winter months for example.

There are a number of options when it comes to equipment for your home gym. The easiest of which to start with are free weights. These are versatile, easy to store, and able to give you a wide variety of excellent workouts that target a number of different muscle groups. In combination with something like a simple exercise ball and exercise mat you have everything you need to get a good workout in your home. When just building up your home equipment these are a few of the basics you can start with.

There are quite a number of exercise machines you can purchase that are specifically designed for those looking for a home gym. They’re meant to minimize the amount of space required while giving you a variety of workouts. While there is a bit of an upfront cost involved with these types of machines over time they will definitely pay for themselves. When you consider the costs of a gym membership and even the gas it costs to drive back and forth you can see that it quickly adds up.

There are many benefits to having a home gym despite not having access to tons of professional equipment. The privacy and convenience it offers you are often enough for most people to cancel their memberships. Even if you don’t have a lot of space you can still get a good workout at home. Over time you can expect to save a lot of money as well. If you’re trying to live a healthy lifestyle then there is no better option to help promote this in the long run.