Weight benches

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Five Simple Exercises You Can Do With Your Weight
Bench
No matter where you are, as long as you have a
weight bench along with a dumbbell or a barbell,
you can always improve your body shape by doing
some simple and basic weight bench. In order to
do these basic exercises, you have to understand
these precautions
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2

1. Spreading Arms Bench With Dumbbells Exercise

• Exercise steps
• With the hands in front of you, start to move
  them opposite to each other so that they will
  reach to the sides of your body.
• With your hands spread, move it back to the
  initial position. Do this multiple times, with
  different weights and different movement speeds.

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3
2. Bands Stretch Lying-On-The-Bench Exercise

• Exercise steps
• Hold your bands above your chest and begin to
  move your arms in the opposite direction to
  stretch the bands to its maximum stretch.
• Once you stretch the bands to the maximum, hold
  your position for a while.
• After that, move your arms back to its initial
  position, and repeat the exercise.

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4
3.Barbell Lifting Lying-On-The-Bench Exercise

• Exercise steps
• With the barbell above your chest, you can start
  lifting the barbell with your arms, until your
  arms get the maximum stretch.
• Once you do that, you can pull the barbell down
  to its initial position. Do this exercise in
  repetitions, and you can modify the exercise by
  changing your barbell weights.

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5
4.Dumbbells Lifting Lying-On-The-Bench Exercise

• Exercise steps
• With the dumbbells above your chest, lift it up
  above your body so that your arms will reach
  maximum stretch. Consider the dumbbells as a
  replacement for barbell. So, the position will be
  similar with the way you lift a barbell.
• Once you reach the maximum stretch for your arms,
  you can pull your dumbbells down to its initial
  position. Do this exercise in repetition. You can
  modify this exercise with different dumbbell
  weights.

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6
5.Dumbbells Rolling Lying-On-The-Bench Exercise

• Exercise steps
• With the dumbbells beside your head, move your
  arms to the side of your legs in straight
  direction, making a rolling movement.
• Then, move your arms back to the side of your
  head, and continue this exercise in repetitions.
  You can modify this exercise by changing the
  weight of your dumbbells.

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Thank you
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