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Rest them on your thighs and kick to bring your body upright and place them down. Dropping dumbbells stresses your rotator cuff. Push up until your arms are straight, then lower under control. Lie on a flat weight bench holding two dumbbells over your chest with an overhand grip. 5 Best Exercises for a Weight Bench Dumbbell Chest Press Usually incorporating a barbell rack, tricep dip stations, foot holders for crunches or leg raises and, if you're lucky, storage for your dumbbells. Lastly, multipurpose weight benches are another option if you're looking to transform your training set-up. Some adjustable weight benches even fold flat, which is an added bonus for space-savers. If you're looking to maximise the potential of your weight bench and feel short on space, this is the best option for you. They can be adjusted to an incline, for exercises including chest presses and should presses to a decline for abdominal work and lower chest exercises and, of course, to a stable flat surface for the exercises we've mentioned above.
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Usually spotted in your local Globo gym, adjustable weight benches are the most popular iteration of the weight bench. Flat weight benches can't be adjusted to an incline or a decline, but are perfect for bench pressing, bench tricep dips, Bulgarian split squats, bench step-ups, shoulder presses, glute bridges, mountain climbers and so much more. If you're looking to add to your home gym arsenal, a flat weight bench is the ideal starting point - especially if you want to keep things simple. Below, we've etched out a few options for you to consider if you're looking to purchase a weight bench. The best advice we can give you is to figure out what you'll be using it for, as well as how much space you're willing to let it take up and go from there. Flat benches, however, tend to be cheaper. Ideally, you'll go for an adjustable weight bench, where you can tweak the seat and the backrest while being as comfortable as possible.
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When shopping for a weight bench there are three things you needs to consider: what you're going to be using it for, the cash you're willing to part with and how much space you can allocate to your new weight bench in the name of a better home workout. You can also incorporate it into tougher cardio workouts, using it for box jumps, bench jump-overs and more to ramp-up your heart rate and burn stubborn fat. With a bench, you can press, fly, curl, split squat and much more than your training had previously allowed - in fact, here are 25 of the most effective dumbbell exercises you can try. Make your way through our guide below and you'll unlock a host of new exercises that had been unavailable. Having a reliable weight bench is what can transform a few dumbbells on the floor into the foundations of a home gym that's the talk of the street, especially if you've been making the most of a daily home workout - whether that's a bodyweight routine, a lunchtime yoga session or a quick kettlebell blast - recently.