For any commercial, home, or studio owner, weight benches are essential pieces of gym equipment for strength and conditioning training. These are mandatory for athletes who are more into performing resistance training or weight training routines regularly. A number of commercial gyms have a range of commercial weight bench which let the gym members to adjust the angle of the bench and the seat according to the exercise requirement. This allows the members to target the specific muscle groups they are working on while putting their bodies in a more biomechanically safe position and bearing weight movements.
Proper Use of A Commercial Weight Bench
Commercial weight benches can be used for a variety of exercises. The uncomplicated design of these commercial weight benches makes them suitable for anyone in the gym regardless of their fitness goals. By providing safe support, these benches reduce the risk of injury and also be used to add difficulty to your weight lifting routine due to different position adjustments. There are many types of commercial weight benches including in the adjustable weight benches category. Here we are going to breakdown the uses of a commercial weight bench.
1.Select Your Exercise
It’s very important to get the most bang for your buck with a commercial weight bench as it is multifunctional. Due to this, you are not limited to a few exercises. The most common types of exercises are generally performed on a commercial weight bench including free weights like dumbbells and barbells. Among those some popular exercises performed on a commercial weight bench are:
- Bench press
- Concentrated curls
- Dumbbell row
- Lying tricep extensions
- Shoulder press
These are just a few exercises among a bunch of options that you can do comfortably on a commercial weight bench. Talking about the intensity of these exercises, then there is a plus that with a commercial weight bench you can easily increase or decrease the intensity based on the amount of weight being used. You will see a varying level of difficulty by the positioning of your commercial weight bench.
There are ways you can bring in use these benches like a platform for push-ups or steps up, a base for core work, or as a support for stretching out muscles after a tough workout. So, these uses of a commercial weight bench are obvious for both home and commercial gyms. This piece of gym equipment is a great example of how sometimes simple equipment can be most beneficial all the time.
Once you are done selecting a suitable exercise, you must adjust the angle of your bench. Make sure that your bench is set at the proper angle as it lets you focus on the muscle you want to strengthen. There are certain exercises that require a flat position to provide safety to your back. Compared with this, other exercises are done in different ways and angles so you could build a complete workout based on variants.
After you have decided the incline you will be using for exercising, it’s time to adjust the bench and insert the safety pin in order to ensure that it doesn’t slip during your workout. If you skip this step, then this may become the cause of injury or an unintentional break to your bench for weights. So don’t forget to check the safety pins before starting your exercise.
3.Adjust Commercial Weight Bench Seat
This is another crucial step in the best use of a commercial weight bench. You need to ensure that your seat is in the proper place so you don’t experience any unwelcoming incidence during the workout. Apart from this it also makes your exercise more comfortable with solid support.
4.Select The Weight To Use
The weight lifting requirement varies for every exercise. So, this factor totally depends on the type of exercise you have selected. For instance, you will need more weight for bench press than curl. Moreover, it is also important to decide on the use of a barbell or dumbbells. Barbells enable you to increase your weight capacity by providing a stabilizing effect of the bar. It also ensures that your both arms work at the same pace. On the other hand, dumbbells stabilize your muscles harder leading to the growth of small muscle fibers. You just need to be careful with balance, the rest will follow.
5.Be Careful With The Contact Points
When you sit on the commercial weight bench you will notice that there are four contact points you must be aware of while performing your workout. So, your body must maintain a proper distance from the commercial weight bench at these four points.
These four points include the shoulders, the head, the hips, the head, and the feet. Your head should go on the commercial weight bench and moving it off the bench may cause neck pain. On the other hand, your shoulders should be against the back of the bench. However, you will be changing positions for shoulders like sit-ups and rows so you need to adjust the position differently for these workouts.
Talking about the hips position then keep them in contact with the commercial weight bench’s back. Your body will be in a natural arch position when you keep your shoulders, head, and hips against the edge of the bench. This will ultimately enhance the effect of exercise you are performing by activating the core muscles throughout your workout which is the sole purpose of most exercises.
Don’t forget to make sure that your feet are grounded firmly as it will save you from sliding off or sliding from the commercial weight bench during heavy weight lifting.
6.Start Exercising On The Commercial Weight Bench
It’s very important to know the tips and tricks and the right technique of every exercise before doing it. So, if you have already mastered the right technique for your chosen exercise then start doing it. You can start from lighter weight to a heavier one later.
We hope this guide provided you few more about the use of a commercial weight bench in a proper way. There is no need of being scared of its use, with just the right knowledge you can be pro in performing your workouts on thecommercial weight bench.
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