15 Essential Weight Bench Exercises for a Complete Full-Body Transformation
A weight bench is a versatile tool that enables a complete full-body transformation when used correctly. Here are 15 essential exercises to maximize your weight bench workout routine.
- Dumbbell Bench Press
- Targets chest, shoulders, and triceps
- Provides greater range of motion than barbell press
- Enhances muscular balance
Man performing bench press exercise
Key technique:
- Lie back with dumbbells at chest level
- Press upward until arms extend fully
- Lower slowly with control
- Keep palms facing forward
- Incline Dumbbell Bench Press
- Focuses on upper chest development
- Engages shoulders and triceps
- Ideal for muscle balance
Man doing incline dumbbell bench press
Proper form:
- Set bench at 30-45 degree angle
- Press dumbbells up from chest level
- Maintain controlled movement
- Keep core engaged
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