The first exercise that everyone does in a weight lifting program is bench press. Bench press is a great workout but have you ever considered all the other workouts you could do on a bench? Below is a list of weight training bench lifts you can do:

-The most obvious weight training bench lift you can do is the bench press lift. The bench press works on the triceps, deltoids, and pectoralis. To do the bench press lift you will need a bench with either dumbbells or a bar. Get the appropriate weight that you want to do for this lift. To begin you will lie face up on the bench with your arms extended over your chest holding either the dumbbells or bar. You will then slowly lower the weight, touch your chest, and raise the weight back to the starting position completing one rep. I would recommend you do 4 sets of 8 reps for a gradual muscle gain or 3 sets of 6 reps for a big muscle gain.

-The second lift you can do on a bench is the incline bench press. The incline bench press works the upper area of the chest and the front part of the deltoids. To do the incline bench press lift you will again need a bench, this time a bench set at an incline position, and either dumbbells or a bar. Also you need to get the appropriate amount of weight you want to do. You will begin by lying face up on the incline bench with your arms extended over your chest holding the bar or dumbbells. You will then slowly lower the weight, touch your chest, and then raise the weight back to the starting position completing one rep.

-The third lift you can do on a bench is the decline bench press. This is done the same way as both the incline bench press and the bench press but the bench is at a decline position. This lift works the triceps, the anterior deltoids, and the inner chest muscles. You do this lift by getting the appropriate weight you want in either dumbbell or bar form and a decline bench. You will start by lying face up on the decline bench with your arms extended over your chest holding the dumbbells or bar. Lower the weight so that it touches you chest and then raise the weight back to the starting position completing one rep.

All three workouts are very similar but they work different muscles in the chest. I would recommend that you do 4 sets of 8 reps for gradual muscle gain and 3 sets of 6 reps for a more dramatic muscle gain.

Those are just three weight training bench lifts that can be done by simply having a bench and either dumbbells or bars.

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