O supine bench It is present in the training of many people who go to the gym. On the other hand, there are still many people who do not know the different possibilities that this accessory can offer for their physical exercise routine.
Great tool, it helps stabilize the body to lift weights more safely and efficiently. This allows exercises to be done with greater ranges of movement, causing the movement to affect several muscles.
As explained Marley Bigospersonal trainer at the Bootcamp gym in California, United States, told Shape, this is possible because the device allows you to vary the positions and level of difficulty.
6 ways to use the bench press
If you want to up the quality of your strength training, here are six ways to challenge yourself with the help of the bench press.
1
Basic bench press
This move targets the upper, middle, and lower chest. It's important to note that any type of bench press, with or without dumbbells, also focuses on secondary muscles like the triceps and shoulders.
2
Inclined supine
The incline bench press targets the same groups but primarily uses the upper pecs, but also includes more deltoid involvement due to the angle. This takes stress off the rotator cuff, as opposed to a bench press.
3
supine declined
This type of bench press works the lower pectorals and triceps and biceps secondarily.
4
Exercises with dumbbells on the bench
Exercising with dumbbells instead of using a barbell allows the body more opportunities to train unilaterally, as it allows you to isolate each side of the body more effectively, as well as offering a greater range of movement, which can result in more muscle activation. In this case, just follow the same guidelines as for barbell exercises, with the only difference being that you need to balance the weights together while doing the movement.
5
Core exercises
Strengthening your core with a bench workout involves much more than just doing sit-ups. With this tool, you can do deeper Russian spin exercises than you would if you were sitting on the floor. Most weight benches have a raised platform where you can strap your legs. Strap them in, lie back with your head in decline, and do sit-ups in this configuration to boost your core workout.
6
Support in training inferiors
The bench press is also useful for those who want to work their arm muscles, such as the biceps, but prefer to sit rather than stand. In addition, it is also very useful for the lower body, for exercises such as kickbacks, Bulgarian squats and pelvic thrusts.
