Exercise Equipment — 03 May 2012
Free Weights & Benches

Welcome to the home weightlifting equipment section of fitness facts. We aim to offer you impartial and accurate advice, based on the experiences of professionals and long term gym attendees. This section offers advice and tips on what to buy and how to use your home weightlifting equipment effectively and correctly.

When considering the amount of weight you wish to buy for your home gym, do be sure to consider the rest periods between your exercises. If you are keen on maintaining intensity of your muscle workout, you need to avoid spending too much time changing the amount of weight on your adjustable dumbbells or barbell.


Dumbbells are the cornerstone of any free weight or mass building exercise. If you are looking to buy dumbbells, please click here (link coming soon) for our recommended range on today’s market. Whether its biceps, triceps, lats, pecs and even legs, the dumbbell has been a part of the gym family since free weight exercise began. You can use machines in line with dumbbell exercises, which makes them very versatile and almost crucial to any workout regardless of your goals. As mentioned, super sets are effective for bulking up mass. The dumbbell can be your best friend for super sets. For a dumbbell only workout as an example of a superset for biceps, please visit: http://www.youtube.com/watch?v=xQATtnGfbf4

Adjustable Dumbells

If you’re regularly working out in a gym, the issue around adjustable dumbbells is not likely to be apparent. This is because an abundance of different weight levels are available with a quick visit to the rack. However if you are working out from home or in your garage, having an abundance of weight may be more important than you think. Having a training partner is great for motivation, realising mistakes in your form etc. What if you don’t have that? You simply need to maintain your level of momentum and form as best you can. Adjustable dumbbells are great initially, as you may be strapped for cash or a beginner getting used to form over the amount of weight. However, when you are upping your game, ensure to have plenty of weights available to start the next set quickly, thus maintaining intensity within your workout. If you want to develop your workout and subsequently your body, you don’t want to waste time between sets changing weights.

Other Dumbbell Exercises

Dumbbells are very versatile and can be used for many different exercises. Here is a compilation of workouts that you can execute with dumbbells and some videos to illustrate the correct way to carry the exercise out:

Dumbbell Bicep exercises for Women: VIDEO TO FOLLOW SOON
Dumbbell Bicep exercises for Men: VIDEO TO FOLLOW SOON
Dumbbell Triceps exercises for Women: VIDEO TO FOLLOW SOON
Dumbbell Triceps exercises for Men: VIDEO TO FOLLOW SOON
Dumbbell Leg exercises for Women: VIDEO TO FOLLOW SOON
Dumbbell Leg exercises for Men: VIDEO TO FOLLOW SOON
Dumbbell Ab exercises for Women: VIDEO TO FOLLOW SOON
Dumbbell Ab exercises for Men: VIDEO TO FOLLOW SOON
Dumbbell lat and back exercises for Women: VIDEO TO FOLLOW SOON
Dumbbell lat and back exercises for Men: VIDEO TO FOLLOW SOON

Bench Press Exercises

The bench press is an important workout. However it must be duly noted that the flat bench press and the exercise alone is not an efficient way to work your chest. Consider your chest’s shape, it needs to be hit at multiple angles and by multiple exercises i.e:

  • Flat Bench
  • Incline Bench
  • Decline Bench

When incorporated to a super set, it is advantageous to incorporate a bench press with some dumbbell fly work. Therefore a bench press in the flat position would benefit from a flat position circular fly, or squeezing the chest together type fly. These exercises are grouped by ‘pushing’ and ‘squeezing’ the muscle groups. Here are some examples of these exercises: http://www.youtube.com/watch?v=y_Z2LftZDvk The dumbbell fly can be executed in much the same way as a varied level of bench press i.e. incline (upper chest), decline (lower chest) and flat position (central chest).

Smith Machine Bench Presses

A smith machine is great for an accurate and controlled bench press. It can help to develop your repetition form, which is important. Remember, control the weights, don’t let the weights control you. If you find that adding weight to your bench press routine is causing a detrimental effect to your form, try applying the weight to the smith machine. Essentially, the smith machine will allow a perfect rep in your bench press exercise as it can only be pushed forward and restrained on the return in a stringent manner.

Dumbell Bench Press Exercises

We’ve established that the chestrequires a workout from different angles and by different types of exercises i.e. “pressing” motions (bench) and “squeezing” motions (flys). Dumbbells can be used to achieve a shapely chest in many ways. You can use dumbbells to vary your pushing exercises and as an alternative to bench presses. By using the pushing technique, you can use an incline, decline or flat position to push the dumbbells away from you at different angles. The closer together your hands finish as a result of the pushing motion, the closer to the centre of your chest you are working. You can also carry out fly exercises, which are best illustrated by this video: VIDEO TO FOLLOW SOON

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