WEIGHT BENCH EXERCISES
The exercise chart on the CROSSTRAINER shows twenty exercises that can be performed on the weight bench. Read the exercise guidelines on this page before beginning any exercises.
1.Flat Bench Press—Press the weights up in a straight line from your chest.
2.Flat Bench Flyes—With the bench in a flat posi- tion, bend your elbows slightly and bring the weights together above your chest.
3.Incline Flyes—With the bench in an inclined posi- tion, bend your elbows slightly and bring the weights together above your chest.
4.One Arm Row—Lift a weight up and back, bend- ing your elbow as shown. Repeat this exercise with your other arm.
5.Bent Over Lat Raise—Lift the weights to the side, bringing your shoulder blades towards each other.
6.Seated Overhead Raise—Press the weights up in a straight line until they are overhead.
7.Lateral Raise—Raise the weights to the side until they are even with your shoulders.
8.Front Raise—Raise the weights to the front until your arms are in a horizontal position.
9.Upright Row—Keeping your hands close together and your elbows outward, bring the weights up to your chin.
10.Seated Curl—Keeping your upper arms station- ary, bring the weights up to shoulder level.
11.Incline Curl—With the bench in an inclined posi- tion, bring the weights up to shoulder level. Be sure to keep your upper arms stationary.
12.Concentration Curl—Keeping one elbow pressed against your inner thigh, lift a weight by bending your elbow. Repeat this exercise with the other arm.
13.Seated Overhead Press—While seated on the bench, press a weight up in a straight line by bending your elbow. Repeat this exercise with your other arm.
14.Lying Overhead Press—While lying on the bench, press a weight up in a straight line by bending your elbow. Repeat this exercise with your other arm.
15.Kickback—Keeping your upper arm stationary, bring a weight up and back as shown. Repeat this exercise with the other arm.
16.Flat Bench Crunch—Lie on the bench. Using your abdominal muscles, raise your upper body a few inches. Be sure to keep your back straight.
17.Vertical Sit-ups—Hold the bench as shown and pull both knees toward your chest.
18.Crunch with Weights—Lie on the bench and hold one or two weights against your chest. Using your abdominal muscles, raise your upper body a few inches. Be sure to keep your back straight.
19.Shrug—Keeping your arms against your sides, raise your shoulders.
20.Forearm Curl—Rest your forearm on the bench as shown. Using your wrist, curl a weight upward. Repeat this exercise with your other arm.