The weight bench is standard equipment in any gym. If fact, it very unlikely to not find it in a gymnasium. In the article, some of the most common weight bench workouts that work different muscle groups are discussed.

This equipment can be adjusted to some extent to do either declined or inclined exercise. In most cases, it has a rack that is used to support the barbell. This equipment can be used to work the chest, abdominal and the arms.

Chest Muscles

The bench press is done on the weight bench and is quite effective for developing a robust chest. Dumbbells fly are also done on the weight bench and are an effective way of working the chest muscles. A dumbbell fly will involve you sitting on the weight bench as you lift the dumbbells overhead with both hands.

Arms

Some common muscle groups you will work in the arms area are the biceps and triceps. You can use a dumbbell and a weight bench to pull this exercise. This you will do by setting the weight bench at some inclined position. While lying on the bench holding a dumbbell on each hand, you will curl the dumbbells upwards.

Alternatively, you can use a barbell to work the arm muscles. You will lie on the weight bench on your back and place a barbell on the floor directly behind your head. Placing yourself so that you can hold the barbell bar, you will lift the barbell form the floor and control it back to the ground. This can be a good weight bench workout for the triceps.

Neck Muscles

The muscles in the neck can be worked on the weight bench though care must be taken least you break your neck. You can use some flexions to attach some weights on your head. While lying on the bench, you will use your neck muscles to lift the weight.

Abdominal Muscles

To work the abdominal muscle may not require any weights. You can use some weight to enhance the effect of the repetitions though the weight bench is usually adequate to help you work this muscle group.

This weight bench workout involves you seating on the edge of the bench and supporting your upper body using your arms. You will then lift your feet from the ground and extend them to some angle. Ten reps are enough to build you strong abdominal muscles. Generally, the above are the most common weight bench workouts.

Learn bench press workouts from the leading experts. In addition, take advantage of reading from our extensive collection of bench press articles.

The military press technique is one of the best exercises for power lifters and for strongmen. In the article, a detailed look at how to pull this exercise is discussed and a sample strongman weight training is outlined. Mostly, the military press works the upper body though you need to tighten your entire body muscles to execute one rep.

Safety precautions Before carrying out any form of muscle training, safety is a very vital factor to consider. How safe are the equipments in your gym? What about the weight you will be lifting, is it too much for you? These are just some of the factors to consider. Basically, you should only work with weights you can handle.

The military press. The military press can be done in a few simple steps. First, you need some weights and a firm floor that can handle the weights. The weights can be in the form of a barbell or a log that you can safely lift. The type of weight you use is only limited to your imagination as you can improvise.

What you want to do is to lift the weight overhead. First, you will bend down to hold the barbell bar assuming you are using a barbell as your weight. Once you have your hands firmly griped on the barbell bar, the next thing to do will be to lift the barbell overhead keeping firm your back and abdominal muscles.

Pause with the weight overhead for some time all this time controlling the weight. You can now prepare to take the weight down. It is important to keep control of the weight as you pull it down. Any lack of concentration and control of the weight can easily result into injury.

Sometimes, it is advisable to band your wrists. This will increase the firmness of your wrists further making your lift a little bit easier. Also, you are less likely to get injured if your wrists are banded. It is important to note that developing the military press technique will take you some time and practice.

The strongman weight training. You might have witnessed some one toss some heavy tire or lift some heavy log in person or on TV. These are the guys involved in strongman events. To train as a strong man, you will need some old truck tire, empty keg cylinders, some barbell or any heavy equipment you can come across.

You could toss the keg can like five times with one minute rest in between. You could also flip the old tire truck say three sets each consisting of five flips. All these equipment you can acquire at little or no cost at all.

Other trainings you could incorporate to your strongman weight training are tug of war and farmers walk. Coupled with good military press technique, you should be able to develop high muscle endurance, good grip, oblique strength and a high anaerobic capacity.

Supercharge your strongman training routine to the next level with top rated exercise routines such as the favorite millitary press.