WHICH EXERCISES WITH THE MULTI-PURPOSE FFITNESS BENCH?
Training with a bench is never easy, especially if you are not clear about the exercises to be performed. FFitness not only advises you which bench to buy, but also shows you 6 types of training to do in your gym and which muscles you tone and strengthen (presses, abdominal presses, concentrated curls, French press with barbell, pull over with dumbbell, rowing with dumbbell).
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Whether it is a small bench or a multifunction or multi-station bench, it is always essential to know which exercises to perform , especially if you have created a gym at home.
By combining the use of the bench with other accessories, such as weights, dumbbells and barbells, it is possible to obtain a great variety of training solutions , to stimulate single muscle groups or several of them together. In this small guide, FFitness provides some examples of exercises to be performed using the fitness bench, even if the possibilities are much higher.
On the market, there is the possibility of purchasing different types of fitness benches, some more eclectic which allow you to perform different training combinations, others more specific for individual muscle groups. The most popular ones for the home gym are:
flat bench
inclined bench
multifunction bench
inversion bench
abdominal bench
Scott bench
The best purchase for a personalized gym is the multifunction bench , since it allows you to train any muscle group by performing a great variety of exercises. Furthermore, it can be enriched over time with various accessories in order to specifically train the part of the body that interests us most, creating a complete small gym at home ( discover the FFitness benches ).
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Thanks to a multifunctional FFitness bench it is possible to train practically any muscle group :
abdominal muscles
dorsals
pectorals
biceps
triceps
quadriceps
Let's see in detail some fundamental and very basic exercises that we can perform with the fitness bench to strengthen the muscles of the body.
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Let's start by talking about a series of exercises to follow to strengthen the lower, upper, middle and oblique abdominals .
A first exercise simply involves sitting on the bench with your hands resting on the sides and bending your legs, bringing them close to your chest and then extending them back in front.
More complex is the reverse crunch, which can be performed back on the ground using the bench as support, or on the bench inclined at 45 degrees.
Then we have as a further exercise to constantly train the abdominals the sit up with twist on an inclined bench, the peculiarity of which is that you lift yourself by at least 45 degrees while twisting alternately on the two sides of the body, or you can do a variant of the herself using a medicine ball.
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Presses performed on a bench are exercises that allow you to effectively train your pectorals thanks to an amplitude movement that is also more natural than lifting large loads with a barbell.
Furthermore, it also allows you to train shoulders and triceps thanks to the two dumbbells used.
The exercise can be done either on a completely flat bench or by adjusting the inclination of the seat between 15 and 45 degrees, depending on the difficulty of the exercise.
From a breathing point of view, you need to inhale during the phase in which the arms descend and exhale during the phase in which the arms rise, head, shoulders and butt must always remain in contact with the bench to ensure complete stability.
Finally, it is important to assume a correct position of the elbows , which must be aligned with the axis of the shoulders during the descent phase, while they must be open during the elevation phase to avoid damage to the joint.
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The concentrated curl is a basic exercise to be performed with the bench and a dumbbell to strengthen the biceps and the brachialis which is located under the biceps itself.
The exercise essentially involves bending the forearm in concentration, which must lift the load without moving the upper body and legs.
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To have a complete workout on the muscles of the upper limbs , you can use the bench to follow a French press with the help of a barbell , which effectively strengthens the triceps muscles of the arms.
It is a rather simple exercise, with the only precaution not to open the elbows too much when lowering the barbell to forehead level.
The French press can also be performed with a dumbbell while still obtaining an effective triceps workout.
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The dumbbell pull over is a complete exercise that allows you to train different muscle groups, namely pectoralis major, long head of the triceps, teres major and latissimus dorsi.
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Also called the rowing exercise , this training method allows you to strengthen the back by involving the latissimus dorsi, teres major, posterior deltoid and brachioradialis muscle.
To protect your lower back, it is important to keep your back straight during the exercise, and at each repetition, raise the dumbbell without jerks.
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