A lot of people think there isn’t much to a weight bench… that you just get to park your butt on it rather than standing up to do your weights! Actually, there are plenty of things to know about using your weight bench. Here’s a guide to the basics of using a weight bench.

Feet flat

Depending on your exercise, your feet can be flat on the floor, or flat on the bench. Don’t rock them back and forth as you lift your weights, though, and don’t stand on your tiptoes. Above all, don’t leave your feet hanging in the air – it will put stress on your stomach and back as you lift your weight.

Angling the bench

Use your bench at a range of angle for exercises where you are parallel to the bench. For chest exercises and abdominal exercises, using the bench at different angles will help work different parts of your muscle and give you better all-round strength.

Use the seat of the bench

Most good quality benches will allow you to raise one end up to use as a seat. Put your back against this when doing seated weights to ensure you can’t ‘cheat’ by rocking back and forth to get momentum. You can also use the feeling of the seat pressing against your back as a guide to maintaining good technique – make sure that the small of your back is in contact with it at all times.

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