Using the bench in ways that doesn’t require free weights is another great way to get more out of your weight bench. One widespread exercise that 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 it’s also possible to lock it in place and use it as leverage for sit- ups. You can improve the quality 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 utilized to target various 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 close to your body in a slow and controlled movement and then return to the original position. You can also target the quadriceps on the front of your legs by sitting vertical and straightening your legs out in front of you.
The weight bench is an extremely versatile machine that can be used for a number of assorted exercises. Through the use of free weights you’re able to target numerous muscle groups using the bench. There are also numerous exercises you can do that don’t involve any weights at all. Whether or not you’re trying to find a adaptable answer for a home gym or ways to get the most out of your membership you don’t need to look any further.