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HOW TO ASSEMBLE WEIGHT BENCH ? - Bench Exercise & Fitness

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Gloria R. Bloomberg

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Lay out all the pieces and check the instructions to make sure everything has been included with your weight bench. Attach the cross brace to the left upright beam and repeat the process for the right upright beam. Tighten them together with carriage bolts and set the backrest adjustment bar onto a slot on the upright beams.
Connect the main seat support beam to the cross brace with two carriage bolts, two washers, and two nuts. Do not completely tighten the nuts in place. Attach the main support beam to the front post with Allen bolts and washers. Connect the diagonal support beam to the front post in the same manner. Attach the other end of the diagonal support to the main seat support beam.
Place the arm curl stand in the front post and secure it in place with a lock knob. Tighten it down completely. Connect the leg developer post to the bracket on the front side of the front post. Attach the arm curl handle to the open bracket on the leg developer with an L-shaped lock pin.

HOW TO ASSEMBLE WEIGHT BENCH ? - 71hekan4jtl._sl1500_-qw1ux3sfzoyydmyeq2qu2kbl-2-0.jpg Attach the bracket supports to both ends of the pivot arm of the support beam and lay the other ends on the backrest adjustment Pull up bar. Connect the backrest board to the supports with four hex bolts. Attach the seat pad with four hex bolts onto the main seat support.
Secure the preacher pad arm to the curl stand with two Allen bolts. Put two foam tubes into the leg developer halfway through the holes and attach the four foam rolls onto the ends of the tubes.

Posted on May 28, 2018


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People with a skinny body long for well-defined muscles while others with obesity look forward to shedding the extra weight. One solution to all issues! A complete fitness arrangement is a key. A weight bench is, if not the most important a vital part of that arrangement, either residential or commercial. If you don't have one or are looking for having one, here are the precise directions to choose weight bench for an adult.

Adjustable weight benches

It has a traditional design with the ability to adjust as per your choice. This bench provides you with multiple work-out options, like- incline, flat and decline workouts. So, if you want to have a versatile weight bench that can be used to do various exercises, you can go for this one.
Flat weight benches
These benches are more straightforward and let you perform specific exercises. But it has an advantage too, that is it fixed and thus it is efficient to do exercise that requires stability. Its height is shorter than adjustable benches, but the bench also has a solid deck and easily movable facility.

Olympic weight benches

Olympic benches are well-known for their large size and built-in racking system. These benches can accommodate a 7-feet Olympic bar and a plate storage racking system to the rear of the machine. The built-in racking system makes the bench safer and eliminates the need for placing it in power of half racks. It has a downside too which is the fixed racking system which provides you fixed angle to exercise.
Specialist weight bench
These weight benches are designed to focus on assisting people to perform fixed categories of exercises, movement types or muscle groups as the benches are less geared towards all around versatility.


You should check if the bench is comfortable. Weight benches are kept large and padded so that we can work-out smoothly. But it makes our exercise more difficult if the bench is not comfortable.
Numerical facts
You should know that recent studies have proved that a man who weighs 198 pounds, which is close to national average, jumps up to 175 for a novice and 215 for an immediate lifter. More precisely, the number is 290 pounds for an advanced lifter.
While for inexperienced women who weigh 165 pounds are a bench of 80 pounds or 95 for a novice. For experienced average weight women, the standard is 115 pounds 145 pounds for an advanced lifter.


One can choose weight bench for adult depending upon the number and manner of usage. For example, A person can use it for an occasional purpose (1 to 3 times a week), regular use (3 to 5 working sessions a week) and intensive use (average 1 hour a day).
Your purchasing choice also builds upon how much space you have to accommodate the bench in your home or gym, and you should buy one according to the available space.

You should check how simple it is to assemble and disassemble the bench so that you can fold it and use it whenever you want even if you do not have adequate space to keep the weight bench.
Accessories and parts
The parts and accessories are also an important thing to check as it allows you to perform various work-outs. Sometimes, these benches come with extra accessories, but they cost more than the regular ones. So, if you want a budget-friendly weight bench, you should choose the regular benches over fully equipped benches.

The construction of a weight bench, if it is solid, can help you get a sturdy companion that serves over the years. Don't forget to check the warranty, though.
These are some of the tips and tricks you can use to choose weight bench for adult. We hope, we have provided you with enough information to make your selection easier and more sensible.

How much do I have to bench press to grow muscles fast?

Here's How to Build a Bigger Chest. The key to increasing the size of your chest muscles is to eat more and get stronger. Build a foundation before you even think of adding isolation exercises.
Eat More. Your chest will never be big if you're underweight. Check the minimum weights for your height. To gain weight: eat every 3 hours and focus on calorie dense foods. Read the weight gain & GOMAD guides.
Do Heavy Compounds. Free weight compound exercises like the Squat, Deadlift, Bench Press and Overhead Press are the fastest way to build overall strength & bulk. Do them often & heavy.
Train Your Legs. Squats & Deadlifts help chest growth by increasing the release of muscle building hormones like Testosterone and Growth Hormone. Get stronger at them. Read 5 reasons to train your legs.
Rest. Your muscles grow when they rest, not when you train them. Train your chest maximum 2x/week. Eat your calories so your chest gets the nutrients it needs to recover and grow bigger.
Lift Fast. Lifting fast recruits more muscle fibers and lets you use more weight, which stimulates chest growth. Lift as fast as you can on the way up with good technique. Way down under control but not slow.
Use Proper Technique. A partial bench press doesn't work your chest through a full range of motion. Touch your shirt on the way down, lock your elbows at the top. Lower the weight if you have to.
Set Realistic Goals. Even if you train and eat exactly like your idol, you'll never get the same muscle shape. Developing your muscles is training and diet. But the shape of your muscles is genetics.
Be Patient. Especially if you're still a teen. Your body is still developing. You won't get the chest development of a 30y old if you're only 15. Build the foundation and be patient. Your chest will change as you get older.

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