Body Champ Adjustable Racks & Backrest Weight Bench For Arm Workouts

If you’re in the market for a weightlifting bench, you can choose from both flat and adjustable ones. Flat benches are generally cheaper, but they are not flexible enough to accommodate many different exercises.

For incline barbell and dumbbell presses and chest flies, the angle should be 45 degrees; for the upper back, you’ll want to face downward and put the bench at a 75 degrees. If you really want to build up your arms, you will want to do preacher curls.

Many weight benches come with the attachments required to do these curls, but others do not. To do a preacher curl with a bench, you’ll need a curl bar or weights and a preacher bench pad.

Place your chest and upper arms against the pad and hold the bar or weights at shoulder length. Exhale and use your biceps to curl up the weight until it’s at shoulder height and your biceps are completely contracted. Squeeze, hold for a second and then slowly lower the weight until your arms are fully extended. That’s one rep.

A weight bench should be sturdy and have comfortable padding to keep you supported. Many are made with high-density foam. Check to see how much weight the bench will hold — remember, it needs to support you, plus the weights you are holding.

Look for products built with heavy-duty steel tubing, as these have more structural integrity. If you’re looking for a more portable model, those are not hard to find either; some are small enough to fold up and easily store away, but still have all the basics for a full workout.

Remember that you should always use a spotter when working out if you’ll be lifting very heavy weights, doing anything outside of your comfort zone or trying exercises like bench-pressing.

• You can find good, adjustable weight benches for a reasonable price, but those don’t usually include weights. Even in the case of more expensive benches, the weights are typically sold separately.
• Check the measurements of the weight bench and make sure you have enough room in your home gym before ordering one. You’ll need clearance around the bench for movement and for setting your weights down.
• Inexperienced weight lifters can get seriously injured if they start out with too much resistance. Learn about weightlifting first and start out slow.
• Work out your entire body, not just your arms or legs. This is better for you holistically.
• Use a fitness calendar or tracker to record your progress and stay motivated.