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A utility bench or weight training bench is a piece of exercise equipment used for improving or facilitating weight training. There are many different designs of utility benches: fixed horizontal, fixed inclined, fixed in a folded position, with one adjustable portion, with two or more adjustable portions, with racks to hold bars, etc.
Utility benches may have associated equipment integrated into the bench for performing specific exercises. Many weight machines have utility benches integrated into them. Utility benches are manufactured by many different vendors, in an array of qualities, features, and prices.
When training with dumbbells, a utility bench is the only accessory equipment required for exercising all of one's muscles, besides the dumbbells themselves.[1]
Types of utility benches
There are six different types of utility benches available.
Flat bench
These are the most common and most popular types of benches. These are the flat benches that do not have any attachments. The main muscle being worked is the chest, and the secondary muscles being used are the triceps and the shoulders.
Adjustable utility bench
An adjustable bench is flexible and allows the user to do many different exercises by adjusting the bench as needed. It can lie flat, can be inclined or declined.
Olympic utility bench
Olympic benches are professional advance level benches that are wider and longer.
Olympic benches are not simple benches. They have several additional equipment added to them such as squat rack, weight plates, rod, dumbbells, and more. They facilitate advanced exercises such as squats, quad exercises, bench press, and more.
Folding utility bench
Folding utility benches are more mobile than other types. However, these benches are not feature-rich, since they have to fold, so these are either flat or adjustable benches.
Abdominal bench
Abdominal benches are designed specifically for performing ab exercises. The position of these benches can be either flat, incline, or decline. These benches have foot rollers that are used to lock the feet, thus protecting the exerciser.
Preacher curl bench
Preacher curl benches are designed specifically for performing ab preacher curls, which mainly work part of the biceps.
Alternatives
Utility benches facilitate many weight training exercises. However, they are not strictly necessary for many or most of the exercises that typically use them. For example, a bed or table may be suitable for some exercises.
En algunos casos, las pelotas de ejercicio también pueden sustituir a los bancos multiusos, con la ventaja añadida de que ahorran espacio, ofrecen diferentes usos y requieren la activación de los músculos abdominales. Sin embargo, puede resultar difícil mantener la postura y el equilibrio al levantar más peso que el propio.
Algunos ejercicios ni siquiera requieren un banco. Por ejemplo, las flexiones sentadas se pueden realizar de pie. Antes de la invención del banco multiusos, la forma habitual de trabajar el pecho era tumbarse en el suelo y realizar lo que se conocía como press de suelo o press supino.
Referencias
- Equipo de entrenamiento con pesas
- Bancos (muebles)