Big Body Building Tips

It is easy to get great results in your fitness training. No matter what your goal: weight loss, building endurance or muscle tone, a weight training bench can be a great tool to help you reach your goal.

No matter what, though, be sure to play it safe, especially if you are just starting a fitness regimen. Speak to your doctor. Consult with a dietitian or sports nutritionist but first hire a personal trainer to teach you how to use your weight training bench safely and effectively.

A weight training bench can be an excellent piece of equipment to help you get the results you need and want. With a bench like this, you can do a number of exercises to develop the back, the chest, the triceps and the bicep. Here is how.

Each exercise is performed in a series of repetitions. With each exercise, you need to listen to your body and what it is capable of doing. Start with smaller, lighter weights at first, and build up your strength a bit at a time. You should be able to do each exercise as many as sixteen times (repetitions) before taking a short thirty second break. Following each exercise, go on to the next, then, when you are done all of them, do another set (up to three sets at a time).

A chest press can be done with either a set of dumbbells or a barbell. Either way, lie on a weight training bench with your hands slightly more than shoulder width apart and lower the weights to slightly above your chest. Exhaling, push the weight up and away from your chest, careful not to lock your elbows. As you inhale, bend at the elbows and return the weights to just above your chest. This is one repetition.

Now, switch to performing the chest fly. Once again, lie on the weight training bench, this time with dumbbells in each hand. Holding the weights over your chest, turn your hands to face each other and bend your elbows. Keeping this angle with your arms, lower your arms to the side and down until they are about level with your chest. Do not let them drop below your back. Now, squeeze your chest muscles to bring the weights up over your chest again. Remember to keep your form – you should look like you are giving someone a big bear hug.

You can also perform exercises which can develop your biceps on a weight training bench. Sit on the weight training bench with a dumbbell in one hand. Place your elbow of your weighted hand into your inner thigh on the same side. Now, curl your forearm up toward your shoulder while keeping the elbow against your thigh. Then, release the contraction and bring your forearm down without over extending your elbow. Repeat on the other arm.

To perform a triceps press on a weight training bench, sit on the bench so that you are perpendicular to it and facing away from it. Put your feet about three to four feet out from the bench. Now, with your hands tightly at your side, grip the bench with your palms down and your knuckles wrapping over the edge, lower your upper body down off the weight training bench, bending at the elbows. This is your starting position. Keep your knees bent, with the weight on your heels. Then lower your body until you are almost touching the floor with your buttocks. Then push up with your triceps, to your starting position.

Find out more about the ideal weight bench set. Visit Roy Forchet’s web site where you can learn much more interesting information about what to look for in weight training bench products and how to pick out the most rewarding product for you.

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