Weight Bench Exercises to Tone and Define The Upper Body

Photo by: Bigstockphoto
Photo by: Bigstockphoto

As we age, our muscles lose strength and power. We unable to complete certain tasks anymore. We no longer burn as many calories. If you want to keep your muscles strong, consider strength training.

In fitness, strength training utilizes muscle contraction and physical strength as resistant. This helps build endurance, power and definition. Anyone can do strength training and benefit from its muscle-building abilities. When the muscles are toned and tight, you burn off more calories and you remain strong at any age!

Bench exercises are great for building upper body strength. These exercises stimulate the body to build more muscles. Using your body weight as resistance, you don’t have to use fancy gym tools to stay fit. Below are weight bench exercises you should add to your fitness routine!

Dumbbell Flyes

Dumbbell flyes engage the upper chest muscles and tones the arms. Do this on inclined or declined bench and you will see great results either way! To do dumbbell flyes, lie face up on the bench. Keep the feet flat on the floor and hold each dumbbell with an overhand grip. Slowly press the dumbbells upwards. Extend your arms; they should be facing each other. Now, slightly bend your elbows, lowering the dumbbells on each side.

Now to do the lift, with the elbows bent slightly, push the dumbbells upward. The movement will engage the chest and shoulders. When the dumbbells are slightly above the chest, hold the position. Now, slowly move the dumbbells downwards. Do the same position several times. If you don’t have a trainer to assist you during the lift, keep the dumbbells close to your chest.

Lying Tricep Extension

This is an excellent bench exercise to define the triceps and build strength. Note: this routine is best done with a spotter.

To do the lying triceps extension, lie on the bench face up. The head, shoulders and butt should be lying flat on the bench. The feet should be firmly flat on the floor. Now, hold the bar with an overhand grip. Keep the distance between hands at 15 to 25 centimeters apart. Lift the bar above your chest. The bar should be parallel to the floor. Lower the bar gradually towards your forehead.

Once the bar is just several centimeters above the forehead, lift it to extend your elbows. Lower the bar and repeat.

The Barbell Behind Neck Press

This bench exercise is perfect for adding definition to the deltoids. It also engages the triceps. Note: If you’re doing this bench exercise for the first time, get a spotter to assist you as you place the bar on the back of the neck.

Sit on the bench facing the rack. Hold the bar with an overhand grip. Keep the hands slightly wider than shoulder-width apart. The back should be straight and the abdominal muscles contracted. Lift the bar and slowly put it at the back of the neck.

Now, while keeping the elbows pointing outwards, lift the bar upwards. Lift until your elbows are extended fully. Slowly bring the bar down at the back of the neck. Repeat until you finish the required reps.

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