An adjustable weight bench is a must if you want to do chest, shoulder, and triceps exercises the right way. By adjusting the incline of the bench, you can target specific muscle groups and increase the intensity of different exercises. You can perform many different exercises using an adjustable weight bench, including presses for your shoulders and chest. By adjusting the angle of the bench, you can affect the angle of your joints and target different muscles indirectly. For example, a flat bench press will engage more deltoid muscles than an incline press will; an incline bench press will engage more clavicular pectoralis major and anterior deltoid muscles than a flat bench press does.
Here are the 5 best weight bench exercises for building muscle & muscular strength
Incline Dumbbell Chest Press
The incline chest press is a joint exercise that can be done using either dumbbells or a barbell. The main objective of this exercise is to strengthen your chest muscles and build shoulder strength.
To perform this exercise, lie flat on an incline bench with your feet planted on the floor and your knees bent slightly. The back of your head should be flat against the pad behind you. Hold a hex dumbbell in each hand and extend them straight above your head. Slowly lower them until they brush the sides of your chest and return to the starting position.
Incline Bench Dumbbell Flys
This exercise is similar to the previous one except that it targets more of the upper pectoral muscles instead of allowing you to focus specifically on one area as well as improving overall chest strength. To do so, lie flat on an incline bench with your feet firmly planted on the floor and knees bent slightly with your back flat against the pad like before. Hold two hex dumbbells in each hand at arm’s length above your head then slowly lower them until they brush against each other by rotating your wrists outward until they are parallel to each other, then return to starting position by bringing them back up above your head once again while rotating wrists inward while doing so (to prevent strain).
Incline Dumbbell Bicep Curls
The incline dumbbell curl is a simple movement that’s perfect for those interested in building their biceps up. Set up on an incline weight bench. You want your body positioned at about a 30-degree angle, with your head slightly above the edge of the bench. Grasp the hex dumbbells in front of you with an overhand grip (palms facing inward) and start curling! Make sure to keep your elbow close to your body as you curl up and down.
Incline Dumbbell Chest Supported Row
The incline dumbbell chest-supported row is one of the few exercises that target both the middle and lower portions of the upper back. It’s important to train both the upper and lower portion of the back to develop a balanced physique. The middle and lower portions of the back are used heavily in day-to-day activities, whereas the upper section is used more for aesthetics.
Set the bench to an incline and grab two hex dumbbells. Lie faceup with your feet flat on the floor, knees bent slightly, and hold the dumbbells in each hand with palms facing forward. Bring the weights up to your chest and squeeze your shoulder blades together while keeping your arms close to your sides. Slowly lower the dumbbells back down until they meet at the starting position near your chest and shoulders.
Overhead Dumbbell Tricep Extension
A staple of any barbell and dumbbell routine, simple tricep extensions will help to develop the muscles of the back of your arms. The overhead position shifts the focus on these weight-training exercises toward the outer head of your triceps, giving them a nice, sculpted look. It’s also an easier exercise to learn than some others that use free weights, making it a great place to start if you want to get more serious about strength training.
Start by kneeling on the incline bench, so that your torso is almost parallel to the floor. Hold the hex dumbbells with an overhand grip, palms facing each other. Lift your elbows and hold that position for one second before lowering them again. To add resistance, you can also lower the bench to make it steeper.
Incline Barbell Bench Press
The barbell bench press is another common exercise that works primarily on the chest but also has some effects on the shoulders and triceps when done properly. It’s performed by lying face up on an incline bench with feet flat on the floor and holding a barbell in both hands with knuckles facing forward at arm’s length above your chest (closer to forehead than chin). Lower the barbell down until it touches the chest then press back up to starting position at the same speed as lowering it down into a full extension at arm’s length from the body with no assistance from lower back muscles or legs
The incline weight bench is a great piece of gym equipment you can use to develop strength in your upper body and core. It’s also a good option if you want to give your arms some focus during your workout routine. That being said, you must use proper form when performing different exercises on the incline weight bench.
To sculpt your body the way you want, add these weight bench exercises to your fitness routine. Look no further than Muscle Mad for a flat weight bench and adjustable weight bench—our gym equipment comes at a great price and is very durable!