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Flat Bench Press Exercise - PopWorkouts

Marcy Flat Utility Weight Bench, Black

$79.99
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  • The bench press is used in a wide array of upper body workouts. Celebrities and athletes who use the bench press exercise include the following:

    Get a total-body workout on the most versatile and complete combo bench available. The PowerCenter Combo Bench (#GDIB46L) is a Squat Rack, Flat Bench, Incline Bench, Decline Bench, 90 Degree Shoulder Press Bench, and Seated Leg Developer all in one. You can see the dynamics of this bench as soon as you glance at the multi-position, telescoping uprights that safely hold the bar for bench exercises, turn around to become a Squat Station. The 6-position Flat / Incline / Decline / Bench features pop-pin adjustable DuraFirm seat and back pads that are extra-thick, ultra-comfortable, and will never bottom out. The rock-solid strength and stability of the PowerCenter Combo Bench comes from the extra-heavy 12-gauge all-4-side welded high tensile strength steel mainframe. Strengthen, tone, and develop your knee, thigh, hamstring, and glute muscles with the six-roller Leg Extension / Leg Curl Station included with the PowerCenter Combo Bench. Thick, oversized foam rollers provide complete comfort through heavy lower body routines. Optional stations include a Preacher Curl Station (#GPCA1) for optimum Biceps development and the Lat Pulldown / Low Pulley Station (#GLRA81) for accelerated back and deltoid development.

  • Get a total-body workout on the most versatile and complete combo bench available. The PowerCenter Combo Bench (#GDIB46L) is a Squat Rack, Flat Bench, Incline Bench, Decline Bench, 90 Degree Shoulder Press Bench, and Seated Leg Developer all in one. You can see the dynamics of this bench as soon as you glance at the multi-position, telescoping uprights that safely hold the bar for bench exercises, turn around to become a Squat Station. The 6-position Flat / Incline / Decline / Bench features pop-pin adjustable DuraFirm seat and back pads that are extra-thick, ultra-comfortable, and will never bottom out. The rock-solid strength and stability of the PowerCenter Combo Bench comes from the extra-heavy 12-gauge all-4-side welded high tensile strength steel mainframe. Strengthen, tone, and develop your knee, thigh, hamstring, and glute muscles with the six-roller Leg Extension / Leg Curl Station included with the PowerCenter Combo Bench. Thick, oversized foam rollers provide complete comfort through heavy lower body routines. Optional stations include a Preacher Curl Station (#GPCA1) for optimum Biceps development and the Lat Pulldown / Low Pulley Station (#GLRA81) for accelerated back and deltoid development. Weight plates, bar and collars optional.

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    Hi guys. This is Max Tapper again for Howcast. And what I'm going to show you how to do today is some weight bench exercises. Okay?

    So one of the most popular and most effective weight bench exercises is going to be the chest press. So that's what I'm going to focus on first and show you how to do that. Follow me.

    What I'm going to do is grab our dumbbells, lay back on our bench, flatten out and press. This is going to be our dumbbell chest press. Elbows slow out to the side and down. We're pausing about parallel to the floor, back up. Put your elbows out to the side, down.

    Now, our goal is to make sure that we're going to make these dumbbells get close to each other at the very top but not touch. Pause.

    Another exercise that we can do on the weight bench is going to be called a skull crusher. Now, a skull crusher is going to be a triceps exercise and I'm going to show you guys how to do this on the bench. We/re going to grab these dumbbells, lay back on our bench keeping our arms straight up to the ceiling. Now, bending at our elbows, we're going to lower this weight slowly towards our ears, and straight back up. Slow and controlled again, and back up. Now that is called a skull crusher.

    The other thing that we can do on a weight bench is called an incline. A lot of different incline exercises, which just means raising the back of the bench up and then switching your emphasis from the bulk of your chest to now the upper part of your chest and shoulders. I'm going to show you how to do that. Okay.

    Now, just this little difference changes everything that you;re going to do on this bench. When the back is down on a chest press the bulk of your chest is going to work. Now, when you lift it up, everything's going to hit the top peck and the front of your delts. So let me show you that chest press again in an incline.

    So you see, all of the principles are still the same. Elbows out to the side, lowering the weight slowly and controlled over your elbows.

    There you have it guys. These are some exercises that you can do on a weight bench. Get out there and enjoy, try them out and get some good results.

    How To Perform Exercise Targeted Muscle Group
    Bench press is a great exercise for building a powerful chest.

    The bench press is one of the power exercises, known to be very effective for building body mass. Learning how to do a proper bench press is well worth the effort.


    Steps :

    1.) Lie with your back flat on a bench with your feet firmly on the ground and the bar resting on the bench�s rack.

    2.) Slowly lift the bar off the rack and hold it above your chest as this will be the starting position.

    3.) Then lower the bar down until it is slightly above your chest, making sure that it doesn't touch or slam against your chest.

    4.) Hold this position briefly and make sure you have complete control of the bar, then raise it back up to the starting postion.

    3.) Place the bar on the rack and that will complete your set.

    Tips :

    1.) By changing the width of the grip on the bar will change the focus and targeting of the exercise. Using a medium grip is the most common grip on the bar which is slightly wider than shoulder-width that is typically marked on the bar.

    2.) Using a spotter while performing this exercise is essential to make sure that the bar doesn't drop onto your chest and a spotter can provide motivation to lift more weight.

    3.) The most important thing about the bench press exercise is using a weight that you can manage while maintaining proper form. Many individuals try to lift more weight than they can manage which results in injuring and incorrectly performing the exercise.

  • 3.) The most important thing about the bench press exercise is using a weight that you can manage while maintaining proper form. Many individuals try to lift more weight than they can manage which results in injuring and incorrectly performing the exercise.

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