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reeplex rwb190 bench press with lat pulldown

Benefits of Weight Training – The Bench Press

Benefits of Weight Training & Strength Training – The Bench Press

Weight training is also known as strength training or resistance training. This weight-training workout involves lifting weights or using other forms of resistance gym equipment to build strength and muscle mass.

Why does a person need a weight bench? It turns out that these types of equipment can provide some great benefits to you regardless of your weight training goals.

Bench press exercises are designed to strengthen the chest, shoulders, and triceps. In this blog, we will explain a complete guide to weight training and the benefits of strength training program, specifically using the bench press, and provide a beginner’s guide to weight training and incorporating this exercise into the training program.

Benefits of Weight Training – Build Strength

Build Strength and Muscle Mass

Strength training helps you build muscle mass and strength. When you lift weights, you place stress on your muscles, causing small tears in the muscle fibers. So, when the body repairs these tears, the muscle fibers grow back stronger and bigger, leading to an increase in muscle mass and strength. This is why weight training is often referred to as “strength training.”

Improved Bone Density

As we continue aging, our bones naturally start to lose density. This makes them more prone to fractures. However, weight training can help slow down this process by placing stress on the bones. It stimulates the body to produce new bone tissue.

Reduced Risk of Injuries

Weight training helps in reducing the risk of injury in day-to-day activities. Strength training improves balance, coordination, and flexibility which gives you greater control, Consequently, it can reduce the risk of falling and other types of injuries.

Strong Mental Health

Weight training exercises have positive effects on mental health. Many studies have indicated that weight training can improve mood, reduce stress, and boost self-esteem. This is likely due to the release of endorphins. Endorphins are chemicals present in the brain that can help improve mood and reduce pain.

Bench Press – Strength Training Program

The bench press is among the most popular weight training exercises. This is a compound exercise that targets the chest, shoulders, and triceps. To perform strength training exercises using the bench press, you will need to lie on your back on a bench with your feet flat on the floor.

Grab a barbell or a pair of dumbbells and hold them at shoulder level with your palms facing forward. From this starting position, you will lower the desired amount of weight to your chest and then press it back up to the starting position.

For a beginner’s workout, we don’t recommend you do more number of repetitions. However, as you become stronger, you can then gradually increase the amount of weight you use and/or the number of sets.

Different Types of Exercises and Variations Using Bench Press

There are several variations of the bench press. Some of them include the incline bench press and the decline bench press, both of these exercises target different muscle groups. The incline bench press targets the upper chest, while the decline bench press targets the lower chest.

Another variation is the dumbbell bench press. While doing this variation, you hold a dumbbell in each hand, which allows you to move the dumbbells independently of each other.

Benefits of Using Bench Press in Your Weight Training Program


This is important to help you maintain a proper form while lifting and will assist in increasing the efficiency of how much and how fast you might do your reps. It will also make sure that the user can focus on using the weights rather than if their balance is going to be off or uncomfortable since benches are usually quite padded.

Helps with muscle targeting: Because this product will support you, you will get a wider range of motions with confidence. This means a person could focus on harder-to-exercise muscles, as well as have the freedom to target the muscles at different angles for added strength in tone.


Many benches, like the REEPLEX RFID500 for instance, can be put in different positions to do more than just weight lifting. That means you can be positive that this is a wise investment for a home gym because you get more for what you pay.

Perfect for beginners: Just getting into weightlifting? Then this can be great for someone like you. This will help you learn and maintain the proper form to ensure your safety. As a beginner, your main focus is your form because that will help to build a strong foundation.

Helps with muscle tone: Benches will help build tone and muscular strength, especially in your upper body where most people want that defined toned look. This will then lead to a reduction in your body weight, which is excellent for one’s joints.

While you work on your muscles, your bones will also benefit from this which helps with bone density and increase your flexibility.

Choosing the Right Bench

There are a few things to keep in mind when choosing this item for one’s home gym. Doing your research is the best way to figure out what will meet your needs.

Do you have a spot dedicated to a bench, or do you need one that you could store away until needed? Would you like to do abdominal exercises as well as lift weights?

Benefits of Weight Training - The Bench Press

Some also have options for if you want to focus on your leg muscles as well. After choosing the gym equipment you want, there are other things to consider too.

You will also have to get the weights to use, and other accessories like gloves, mats to protect the floor, and a belt to help support your back while lifting.

What to Look For in a Bench

You will want something that feels stable. This will give you added confidence to lift safely. Another important feature to look for is something that is comfortable for you. If you are comfortable, you will be better able to perform full-body heavy weight training workouts.

For this, you might choose to go to the store to sit on them to ensure that it is comfortable enough before you buy them either in-store or online. A good idea is to look for one that is adjustable.

This might be adjusted for your comfort or to do many different varieties of exercises. That could be important to make sure that you spent your money on a truly multipurpose bench.

Why not visit us at our three stores across Australia in Perth, Sydney, and Melbourne? Our staff is on hand to help you with any questions. Can’t make it in-store? Then contact us today, and we will answer any inquiry within 24 hours.

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Reeplex RWB190R Bench press with lat pulldown

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