Published On: Thu, Dec 27th, 2018

6 Super Exercises you can do at the Gym Bench

  • Here we have 6 Super Exercises that you can do in the Gym Bench, which will allow you to develop and tone your muscles.

Exercise 1: Dumbbell Bench Press

The development lying down with dumbbells does not allow lifting as much weight as with the bar, but makes the pectorals work differently, thanks to a greater amplitude and a more natural movement.

Muscles in use

  • Pectorals, shoulders and triceps.

Execution

  • Stretch yourself on the strength bench, arch your back slightly and place your feet on the ground. Grab a dumbbell in each hand. Stretch the arm vertically bringing the dumbbells closer. Try to move the shoulders back and contract the pectorals. From this elevated position, slowly lower the dumbbells on either side of the torso. Without bouncing, contract the pectorals and push the dumbbells

Breathing

  • Breathe when you lower the dumbbells and release the air by pushing them up.

Recommendation

  • The head, shoulders and buttocks must be kept supported on the bench. In this way we will adopt a “united” position. Without this stability, there is no strength.

Exercise 2: Incline Bench Press

This exercise with dumbbells allows a movement more natural and also more complete than with the bar. It will be useful as a complement to the lying down development, to re balance the pectoral muscles, since it works more on the upper part.

conseils-sculpt-exercice-6-exercices-banc-de-musculation-developpe-incline

Muscles in use

  • Pectorals, shoulders and triceps.

Execution

  • Stretch out on the muscle bench, tilted between 15 ° and 45 °. Slightly arch your back and place your feet close to the ground. Grab a dumbbell in each hand. Stretch the arm vertically bringing the dumbbells closer. Try to move the shoulders back and contract the pectorals. From this elevated position, it inspires and slowly begins to lower the dumbbells on each side of the torso. Without making a rebound, contract the pectorals and push the dumbbells up.

Breathing

  • Breathe when you lower the dumbbells and release the air by pushing them up.

Recommendation

  • The head, shoulders and buttocks must be kept supported on the bench. In this way we will adopt a “united” position. Without this stability, there is no strength.

Exercise 3: Dumbbell Pull Over

conseils-sculpt-exercice-6-exercices-banc-de-musculation-pull-over-halteres

Muscles in use

  • The pectoralis major, the long head of the triceps, the greater round muscle and the latissimus dorsi.

Execution

  • Stretch yourself in the muscle bench. Grab a dumbbell with both hands and stretch your arms over your head. Take a deep breath and lower the dumbbell behind your head, slightly flexing your elbows. Release the air while you return to the starting position.

Breathing

  • Breathe to lower the dumbbell behind the head and release the air at the end of the movement.

Recommendation

  • The head, shoulders and buttocks must be kept supported on the bench.

Exercise 4: Bent over Dumbbell Row

conseils-sculpt-exercice-6-exercices-banc-de-musculation-rowing-halteres

Muscles in use

  • The latissimus dorsi, the greater round, the posterior deltoid, the brachioradial.

Execution

  • Stand by the muscle bench. Put one knee on the bench and keep the other foot on the floor. Grab a dumbbell with one hand and lean on the bench with the other hand. Contract the back and move the elbow back, as high as possible, lifting the dumbbell.

Breathing

  • Breathe when the dumbbell is down, release the air when you raise the dumbbell.

Recommendation

  • To protect the lumbar muscles, try to keep your back straight during exercise.

Exercise 5: Lying Barbell Triceps Extension

conseils-sculpt-exercice-6-exercices-banc-de-musculation-triceps-barre-au-front

Muscles in use

  • Triceps.

Execution

  • Stretch yourself on the muscle bench and place your feet close to the ground. Hold the bar with the palms facing up, with the arms open with respect to the shoulders. Without blocking the elbows, flex the forearms to bring the bar above the forehead. From this position, extend the forearms to raise the bar above the head.

Breathing

  • Breathe and release the air when lifting the bar.

Recommendation

  • Try not to separate the elbows too much to lower the bar to the forehead.

Exercise 6: Bicep Curl

conseils-sculpt-exercice-6-exercices-banc-de-musculation-curl-concentre

Muscles in use

  • Biceps brachii, brachial.

Execution

  • Sit on the bench, with your legs apart and your feet on the floor. Grab a dumbbell with your right hand and hold it with the palm of your hand facing up. With your back straight, lean forward a little, bend your elbow slightly and rest it on your right thigh. Rest the other hand on the left thigh. Take a deep breath and lift the dumbbell up to your chest. Release the air and return to the initial position.

Breathing

  • Breathe in the initial position, with the elbow slightly bent. Release the air during the contraction.

Recommendation

  • Lift the load by concentrating on the biceps, without moving the upper body or legs.

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