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How to Do Weight Bench Exercises at the Gym

Learn how to do weight bench exercises from certified personal trainer Max Tapper in this Howcast gym workout video.


Hi guys. This is Max Tapper again for Howcast. And what I'm going to show you how to do today is some weight bench exercises. Okay?

So one of the most popular and most effective weight bench exercises is going to be the chest press. So that's what I'm going to focus on first and show you how to do that. Follow me.

What I'm going to do is grab our dumbbells, lay back on our bench, flatten out and press. This is going to be our dumbbell chest press. Elbows slow out to the side and down. We're pausing about parallel to the floor, back up. Put your elbows out to the side, down.

Now, our goal is to make sure that we're going to make these dumbbells get close to each other at the very top but not touch. Pause.

Another exercise that we can do on the weight bench is going to be called a skull crusher. Now, a skull crusher is going to be a triceps exercise and I'm going to show you guys how to do this on the bench. We/re going to grab these dumbbells, lay back on our bench keeping our arms straight up to the ceiling. Now, bending at our elbows, we're going to lower this weight slowly towards our ears, and straight back up. Slow and controlled again, and back up. Now that is called a skull crusher.

The other thing that we can do on a weight bench is called an incline. A lot of different incline exercises, which just means raising the back of the bench up and then switching your emphasis from the bulk of your chest to now the upper part of your chest and shoulders. I'm going to show you how to do that. Okay.

Now, just this little difference changes everything that you;re going to do on this bench. When the back is down on a chest press the bulk of your chest is going to work. Now, when you lift it up, everything's going to hit the top peck and the front of your delts. So let me show you that chest press again in an incline.

So you see, all of the principles are still the same. Elbows out to the side, lowering the weight slowly and controlled over your elbows.

There you have it guys. These are some exercises that you can do on a weight bench. Get out there and enjoy, try them out and get some good results.

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