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A weight bench will be among the first types of gym equipment you will get acquainted with if you have just started weight training or bodybuilding. Weight lifting benches are an absolute necessity in every commercial and home gym. Bulk of workout exercises are performed on top of the weight bench that is has to be tough and be able to withstand heavy loads while at the same time provide comfort to the user.
You can immediately single out a weight lifting bench from a roomful of fitness machines and equipment because of its basic form. The bench, which has a pair of upright racks on one end, is for lying or sitting down. The racks or the posts are designed for supporting barbells and weights to be lifted. Most weight lifting benches today are divided into segments that can be folded up or out on different angles so that the user can work out with his body in various positions.
Different Types of Weight Benches
Dumbbell Weight Benches
Weight lifting benches designed specifically to be used with dumbbells are known as dumbbell weight benches. Also called the flat bench, these do not feature upright racks but may come with attachments for leg presses and preacher curls. Some models feature an adjustable upper half so that the user can choose the position by which he will be lifting the dumbbell weights.
Preacher Curl Weight Benches
Preacher curl weight benches are ideal for a home fitness center because they are lightweight and space-saving. They are used for exercises concentrated on the biceps and the arms. Olympic or standard curl bars are the best types of weights to be used alongside this type of benches.
Ab Weight Lifting Benches
As the name of this type of weight bench connotes, ab weight benches are ideal for use in performing curl-ups and other exercises for developing the abdominal muscles. They usually come with foot grips on one end and may either be horizontal in position or slightly declined. Some models may be adjusted so various areas of the abdomen can be worked on.
Olympic Weight Benches
An Olympic weight lifting bench can support Olympic-sized barbells, which are longer than standard-sized bars. The upright racks are usually 48 inches apart, enough to support a seven-foot Olympic bar. This type of weight lifting bench is what we usually find in health clubs and fitness centers. This bench supports full-body workouts for beginner and advanced weight lifters.
Adjustable Weight Benches
Weight lifting benches may also categorized according to their adjustment features. Adjustable weight benches include the incline, decline, and FID weight lifting benches. The angle you need depends on the types of exercises you are to perform and the particular muscle group you are concentrating on. The FID bench, which stands for flat-incline-decline bench, can be adjusted to
Hyper Extension Weight Benches
This type of weight bench, more commonly found in commercial gyms, are used for doing exercises on the lower back, hamstrings, and gluteus muscles. Some models can be adjusted for performing sit-ups.
Remember, weight lifting benches are there so you could lift weights properly and with ease. Always exercise proper form and technique when lifting and always have a spotter around. A certified trainer can ensure your safety during workout sessions. Increase resistance gradually as needed so you can complete the number of reps in your program.