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Strength Training: Best Weight Bench Exercises

Updated on July 21, 2018
Crystal Concepts profile image

Crystal Concepts is a hub written and managed by a certified yoga and Pilates teacher with a Diploma in Exercises and Sports Science.

Strength training involves using resistance to increase your muscle mass and physical strength, increasing your overall fitness. Contrary to the popular misconception, this should not be limited to athletes. Since your muscle mass decreases as you grow older, going through a strength training program will help you maintain your ability to perform your daily tasks efficiently. At the same time, strength training can help you lose weight because muscles consume energy in order to move and having more of it means that you will burn more calories. As you can see, strength training will help you look great and feel great!

When your body exerts force against a resistance, the stress stimulates your body to build more muscles. For this reason, the weight or resistance should be increased as you go along. Otherwise, your body will get used to the resistance and it would not be stressed enough to build more muscles. You will end up with a plateau which doesn't produce any positive results. Of course, too much resistance can result to overtraining. This can make you prone to injuries and should be avoided.

There are three different types of strength training: body weight exercises, free weight exercises and machine exercises. In this hub, you will learn how to do some body weight and free weight exercises on an exercise bench.



Some Terms You Should Know

Pronated Grip Also known as the overhand grip, this is done by putting your hands over the bar with your palms down and your fingers pointing forward. Your thumbs, however, should remain pointing inwards as you grip the bar.

Supinated Grip Also known as the underhand or reverse grip, this is done by putting your hands under the bar with your palms up. You thumbs should be pointing outwards when you grip the bar.

Set This is the number of times you should do a series of repetitions. Resting is normally between sets.

Repetition This is equivalent to one full movement.

The Bench Press

This weight bench exercise takes care of your pectoral muscles. On a flat bench, this exercise will hit your general pectorals. An inclined bench will take care of your upper pectoral muscles while the declined bench press will strengthen your lower pectoral muscles. This fantastic exercise also strengthens your tricep muscles since you use them to push the barbell or dumbell all the way up.

Starting Position

  • Lie on the bench with your feet flat on the floor and your head, shoulders and buttocks flat on the bench.
  • Now, position your head underneath the bar in such a way that your eyes are right below the edge of the shelf. Grab the bar with a pronated grip. Make sure that your hands are shoulder-width apart.
  • Lift the bar from the shelf and slowly lower it to your chest.

The Lift

  • Lift the bar from your chest, fully extending your elbows. Slowly return it to your chest and repeat the lift until you've finished the number of repetitions required by your program.


  • Don't arch your back when you lift the weight.
  • If this is your first time to do this or you plan on increasing the weight that you are lifting, get a spotter.


Dumbell Flyes

This is a more isolated form of chest exercise which can be done on an inclined or declined bench.

Starting Position

  • Slowly lie on the bench with your feet flat on the floor.
  • Hold each dumbell with a pronated grip.
  • Press dumbells upward, keeping your arms facing each other.
  • Slightly bend your elbows and lower the dumbells to each side.

The Lift

  • With your elbows slightly bent, move the dumbells upward.
  • Once the dumbells are slightly above your chest, pause and slowly move it downwards.
  • Repeat the movement until you've finished the repetitions required by your program.


  • If no one is assisting you, keep the dumbells close to your chest when you go on and off the bench.


Lying Tricep Extension

This weight bench exercise can strengthen and shape your triceps.

Starting Position

  • Lie on the bench with your feet flat on the floor. Your head, shoulders and buttocks should be flat on the bench.
  • Hold the bar with an overhand grip, keeping your hands 15 to 25 cm apart.
  • Lift the bar above your chest with the bar parallel to the floor.
  • Slowly lower the bar towards your forehead.

The Lift

  • When the bar is a few centimeters above your forehead, lift it until your elbowl are fully extended.
  • Slowly lower the bar and repeat until you've finished all the repetitions indicated in your program.


  • Get a spotter if this is the first time you're doing this or if you plan on lifting heavy weights.


The Barbell Behind Neck Press

This is great for shaping your deltoids. Your tricep also gets a workout during the lift.

Starting Position

  • Sit on the bench, facing the rack.
  • Hold the bar with a pronated grip and your hands slightly wider than shoulder-width apart.
  • Keeping your back straight and your stomach contracted, lift the bar and put it at the back of your neck.

The Lift

  • Keeping your elbows pointing outwards, lift the bar upwards until your elbows are fully extended.
  • Slowly bring the bar down the back of your neck and repeat the lift until you've finshed your repetitions.


  • If this is your first time to do this exercise, ask a spottet to lift the bar and put it on the back of your neck.


Inclined Dumbell Curls

This weight bench exercise is perfect for toning the biceps.

Starting Position

  • Adjust the bench so that it is inclined at an angle of 45 to 60 degrees.
  • Sit on the bench and lower the dumbells to your sides.

The Lift

  • Lift the dumbells, rotating your forearms in such a way that your palms are facing you.


Dumbell Bent Over Rows

Tone your back muscles with this weight bench exercise.

Starting Position

  • Holding the dumbell with one hand, put the opposite hand and knee on the bench.
  • Lower the dumbell such that your arm is extended.

The Lift

  • Pull the dumbell to your waist, pointing your elbow upwards.
  • Slowly lower the dumbell and repeat the exercise until you've finished doing all the repetitions.


  • Keep your abdominals contracted and your back straight when you do this exercise.


Leg Raise

This bench exercise is used for toning your abdominals.

Starting Position

  • Lie on the bench and hold on to the top of the bench.

The Lift

  • Lift both of your legs without bending your knees and keeping your legs together.
  • Slowly lower your legs.
  • Stop when your legs are a few centimeters above the bench.
  • Lift your legs again. Keep on doing this after you've finished all the repetitions.


Windshield Wipers

This is great for strengthening one's abdominals, especially the obliques. You may need to do other core strengthening exercises before you do this though. The degree of difficulty of this exercise is quite high.

Starting Position

  • Lie on the bench ana hold on to the sides of the bench.
  • Lift your legs without bending your knees and keeping them together.
  • Move your legs to one side, creating an L with your body.

The Lift

  • Lift your legs and bring them to one side, drawing an arc with your feet.
  • Lift your legs and return them to the other side. This is one repetition.


© 2008 Shanti Rose


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    Post Comment
    • Jordan Riley profile image

      Jordan Riley 

      8 years ago

      Superb article that you have made. Can’t wait to see your new hubs

    • Crystal Concepts profile imageAUTHOR

      Shanti Rose 

      10 years ago from Spain

      thanks Patti Ann. Hope the tips will work for you.

    • Patti Ann profile image

      Patti Ann 

      10 years ago from Florida

      This is a terrific hub. Very well done!

    • Crystal Concepts profile imageAUTHOR

      Shanti Rose 

      10 years ago from Spain

      thanks fitnessprodee. Kindly join my fan club so we can keep track of each other's hubs.

      more power!

    • FitnessProDee profile image

      Dana Gore 

      10 years ago

      Very descriptive. Good article.

    • Crystal Concepts profile imageAUTHOR

      Shanti Rose 

      10 years ago from Spain

      True -- Why spend time working on each muscle group when you could target several at one time!

    • TaylorRyan profile image


      10 years ago from Charleston, SC

      also note that bench presses do a lot more than just work your pects... depending on the width of your grip, dumbbells rotation presses and more you work your biceps, triceps and core... it's such a great move that my clients very rarely spend time doing small isolated moves like curls and tricep presses because you can hit them so hard with a great bench press workout

    • Crystal Concepts profile imageAUTHOR

      Shanti Rose 

      10 years ago from Spain

      Will work on that... Thanks for the idea!

    • aarogya profile image


      10 years ago from Pune

      Hello !

      can you post exercises or workout for pregnant women's.


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