Exercises for the Pectorals
Weight benches play a very important role in people’s fitness routine. Versatile and easy to use, they allow you to stimulate and exercise muscle groups which would otherwise be difficult to reach. In this guide, you’ll be provided with a complete daily training plan using the weight bench that will focus on the following muscles groups:
- Pectorals
- Back Muscles
- Triceps
- Abs
- Biceps
There’s plenty of exercises that you can do to train your pectorals and chest muscles. Technogym has selected the ones that, according to us, are the best exercises for building a muscular chest, but you can also feel free to build your own chest workout with a handful of them without following them step by step.
Use weights
The best way to define and sculpt your chest is by using dumbbells and weights. If you’re a beginner, consider starting with a lower weight to reduce your risk of injury. You should be able to pick up the weight without too much strain and go up in weight in case you find the exercises too easy.
Barbell bench press
This exercise is easy to learn and relatively easy to master. Lie back on the weight bench with your feet firmly on the ground and your back flat. Position the barbell over your chin or upper chest, keeping your elbows and wrists straight, palms facing away from you. Lift the barbell to shoulder height, exhaling as you press up with both arms and inhaling while lowering it down. Squeeze your chest before returning slowly to the start position. Bear in mind that you should always be able to control your movements: the slower they are, the more accurate.
Try 1 to 3 sets of 8-12 reps, 1-minute rest between each set.
Dumbbell Squeeze Press
Squeezing the dumbbells together during a chest press moves the emphasis of the movement onto your pecs. Adjust the bench so that you sit with knees bent slightly and your feet on the floor. Lie on the bench and hold a dumbbell in each hand. Straighten your arms directly above you and lower them to the side of your body so the dumbbells lie just above your chest. Exhale as you push them away and inhale while pulling the bars toward you slowly, without letting the weights touch down.
Try 1 to 3 sets of 15 reps, 1-minute rest between each set.
Exercises for the Back
Focusing only on your front muscles is a big mistake because it allows you to ignore the importance of back muscles, which are essential for a correct body posture and for stabilizing your shoulder joints. That is why you really need to dedicate some time and energy to working your back. Exercising your back with the weight bench helps you work your back without using just your body weight, which might be tough, dull, and a bit repetitive.
Dumbbell Single-Arm Row
You only need your weight bench and a dumbbell for this exercise. Stand close to the bench, square your feet, and put a palm on the platform. Bend at the hips while keeping your back straight. With your free hand, pick up the dumbbell and allow it to hang straight down from your shoulder. Pull the dumbbell up to the side of your torso without rotating your shoulders or losing your balance.
Try 1 to 3 sets of 15 reps, 1-minute rest between each set.
Chest-Supported Dumbbell Row
If you add stability to an exercise, you’ll be automatically able to move more weight, gaining mass quickly and efficiently. In fact, when you perform rows with your chest supported, you limit any unwanted rocking of your body, meaning that you place all the work onto the back. Set your bench at an incline of 45 degrees and lie down with your chest on the bench. Plant your feet firmly on the floor, and let your arms hang straight down, palms facing each other. Squeeze your shoulder blades together and drive your elbows toward the ceiling, bringing the dumbbells to your torso. Then, reverse the move and go back to the starting position.
Try 1 to 3 sets of 15 reps, 1-minute rest between each set.
Exercises for Abs
Most people think that you don’t need specific equipment to work the abs since exercises like sit-ups are relatively easy to do and can be done anywhere. However, it is actually very common to do them improperly, moving the body incorrectly and activating other muscles instead of the abs. Again, the bench allows you to hold the correct posture and train more effectively.
Straight Leg Raises
This is an exercise to work out lower abs. Lie flat on your back on the bench and straighten your legs till they are parallel to the floor. Slowly bring your feet up towards the ceiling as you exhale - the focus is to get your hips off the bench. Try to ensure that you use your lower abs to lift your hips. Bring your legs back to the horizontal position without relaxing them and repeat.
Try 1 to 3 sets of 15 reps, 1-minute rest between each set.
Exercises for Abs
Most people think that you don’t need specific equipment to work the abs since exercises like sit-ups are relatively easy to do and can be done anywhere. However, it is actually very common to do them improperly, moving the body incorrectly and activating other muscles instead of the abs. Again, the bench allows you to hold the correct posture and train more effectively.
Straight Leg Raises
This is an exercise to work out lower abs. Lie flat on your back on the bench and straighten your legs till they are parallel to the floor. Slowly bring your feet up towards the ceiling as you exhale - the focus is to get your hips off the bench. Try to ensure that you use your lower abs to lift your hips. Bring your legs back to the horizontal position without relaxing them and repeat.
Try 1 to 3 sets of 15 reps, 1-minute rest between each set.
Exercises for the Biceps
Biceps are for sure the best “show” muscles, the ones everyone notices when they’re toned up. The good news is that there’s a dizzying number of exercises to bring out every vein, bulge, and peak in your biceps muscle!
Incline Dumbbell Hammer Curl
Incline your bench to the upright position and sit on it so that you have your back straight against the backrest. Ensure that you have a dumbbell placed on the floor on either side of you. Grip the dumbbells with an overhand grip (your palms facing inwards) and lift them so that they are suspended below knee height, fully extending your arms. Then, carefully curl the dumbbells upwards, maintaining proper incline hammer curl form, until your elbows reach a 45-degree angle. Hold the position for 3 seconds and then lower the dumbbells so that they end up back in the starting position.
Try 1 to 3 sets of 15 reps, 1-minute rest between each set.
