Weight Bench Problem : 10 Problems and Solutions

It was not easy for me when I started working out. I was lean, someone you sometimes call skinny, but I wanted things to change. But, I had classes, and the gym was far away. So, I could barely manage to focus on my workout. So, I was in need of a smart move. Then, I bought a weight bench. But, little in my knowledge, there were some weight bench problems awaiting.

I had some pretty rough time adjusting to the weight bench and finding out ways to set things straight to minimize weight bench problem. As a beginner, you might also face these and decide to quit working out at home. I don’t want that to happen. A perfect body is just a little away, and it would be a mistake if you give up on your ideal shape just because you do not know how to use the weight bench properly.

So, I have listed out ten different weight bench exercises, the problems that you might face during those exercises and how to solve them. This article will focus on the most common types of bench workouts and the typical problem that arise from each of these if you do not have a solid weight bench. I have done extensive research, talked with different gym trainers and all added my personal experience to solve these weight bench problems. So, without further ado, let’s move on to the article.

10 Weight Bench Problem

Full Reverse Crunch

There is no faster way to get six packs other than the full reverse crunch. It targets your rectus muscle and your abdomen, allowing you to get more flexible within that region. The fun part is that you do not need any accessories to perform this exercise. It is a fairly simple workout if your workbench is tough and you do not have any weight bench problem.

How to Do It

Get your weight bench to a 90-degree angle and lie on your back. Hold the bench’s upper part with your hand and bend your knees facing the bench as much as you can. Roll knee towards your head and tighten your abs. Continue this process from a flat posture.

Problems With Bench

 If there is no solid upper end in the bench, you might not get any support to do the lift-off. Many benches do not have a comfortable gripping spot.

With Techniques

Some tend to put more strength on the muscle but less on the knees. Thus, eliminate the primary purpose of this exercise.

Solutions

Make sure that you have enough support on the bench and a comfortable spot to hold when you do this exercise. Plus, put more pressure on the knees when you are doing the curl. 

Barbell Bench Press

The old classic barbell press is another quick way to get the thick muscles that you have always dreamt of. Beginners should try this out with dumbbells before moving onto barbells. Or, you can also get some help from a friend to lift the heavier barbells.

How to Do It

You can use your bench in all three formats; Inclined/declined or even flat. Lay on your back, hold the barbell tightly and make sure that your arms are a bit wider than your shoulder length. Flex your muscles, face your palm and start lifting the barbell as you exhale the breath.

There might not be a barbell stand in the bench which can cause a lot of trouble. Plus, a comfortable seat is always needed when you are doing the heavy lifting.

With Techniques

Some tries to fast speed the workout and as a result faces muscle injury.

Solutions

Lift off the barbell in an inhale and exhale breathing coordination. Do not rush the lifting, take it nice and easy. Plus, buy a weight bench with comfortable seating options. 

Dumbbell Bench Press

This should be your first step in bench press exercise. You should always start with dumbbells if you want to practice weightlifting. Plus, there is a considerably less number of weight bench problems faced by the user when using the dumbbells.

How to Do It

Like the one before, you can also use the bench in both incline/decline or the flat position. Lie on your back and start lifting the dumbbells rhythmically.

Lack of comfortable seating is the number one problem seen on the weight bench while performing this exercise.

With Techniques

Many avoid putting much concentration on the dumbbell as they think it is easier. Thus, the overlook the associated safety hazards that can happen.

Solutions

Find a comfortable bench that absorbs sweat as well. Make sure you are expanding your arms wide enough when you are using the dumbbells and focus on the safety measures as well. 

Dumbbell Bench Pullover

This is a comparatively advanced workout while using a dumbbell. Experts frequently put this on their tips and tricks list as a faster way to work on your triceps. The pullover might seem easy, but sometimes even professional trainers get baffled with how progressively tough it becomes.

How to Do It

Get your bench in a flat position and lie on your back. Relax your upper shoulder and grab the dumbbell with both hands and decline your hands in the lower space. Then, lift the dumbbell from across your head and towards your face in a frontal motion.

In some weight benches, there is a lack of front room in them. So, you do not get to lie on the bench which properly might cause severe discomfort.

With Techniques

Some people do not use the strength of both hands. They have a dominated hand which they use to lift the whole thing which is not right at all.

Solutions

Get a weight bench with more front room and comfortable seating and use the strength of both of your hands. 

Concentrated Triceps Workouts

Concentrated workouts are more professionals than the normal ones. So, you need to put more focus on your technique and eliminate any weight bench problems. Otherwise, enjoying full benefits from the concentrated exercises becomes difficult.

How to Do It

Choose your bench position from the three options and lay firmly on your back. Curl up your hands and hold the barbell with a tight grab. Then slowly extend and bend your arms. Make sure not to lock the arms during the process.

The weight bench with a less sturdy built is never a good choice to do concentrated workouts. It might lead you to injury.

With Techniques

The breathing technique is a little tricky. The trainer can get exhausted if he does not find the right balance in breathing in and out.

Solutions

Get a weight bench that has sturdy body materials and can carry heavy weights without any trouble. Plus, make sure that the bench has good inclining and declining options. Focus on your breathing techniques and timing while you are using the barbell. 

One-Armed Dumbbell Rowing

You can work on your shoulder blades and the rhomboid muscles with the help of one-armed rowing. This is a simple workout, but you cannot overlook the benefits of it as the user gets concentrated benefits on their shoulders. There are not many workouts out there that specifically targets the shoulder.

There are not many weight bench problems that occur while doing the one-armed rowing. However, if the deck is not large enough, then you might face some issues.

With Techniques

some people forget to relax their thigh muscle while performing this workout and as a result, the thigh becomes stiff and it starts to hurt.

Solutions

Find weight bench with a lot of space on the deck. Plus, relax your thigh muscle when you are out there working on that weight machine.

How to Do It

Step-ups is a revolutionary way to work that thigh muscle as well as the lower leg parts. It also increases your agility, and you can perform this exercise with any brand of weight benches.  This is an exercise that will stay with you from the beginning level and to the pro level.

You might fall off the bench if it is not properly grounded and sturdy. The users will not find a good rhythm if the bench wobbles.

With Techniques

The technique and the success lay on how fast you can do the quick steps not how long you can do it. People get confused by this notion.

Solutions

Get a weight bench that does not wobble while in use and is fairly sturdy. Plus, increase the speed of your quick steps to achieve optimal results.

Lying Full Leg Curls

Full leg curls are for the advanced level gym goers. This not only strengthens your muscle but also gets you in shape. You can easily tone your whole feet and leg with the help of full-length curls. Many experts believe that you need to buy a good leg curling weight bench by comparing with other brands to make sure there are no weight bench problems in it.

How to Do It

Decline the weight bench to your desired angle and then lay on your stomach. Place your legs properly on the lower end and pull up the weight. Pull it up slowly and use most of your strength from your legs.

The design of the weight bench matters a lot when you are doing leg curls. If it is not well designed, then the user will not be able to place his legs in the right manner.

With Techniques

Many uses the strength of the whole body while working with the bench which is not preferable at all. It draws the attention away from making it a concentrated exercise.

Solutions

Do not use the strength of any other body part when you are doing leg curls. Focus specifically on the strength of your legs. Plus, use a well-designed weight bench that has a well-balanced ratio from the upper part to the lower part. 

Leg Extension in Bench

Leg extension exercise is another to notch concentrated exercise. But, the problem is, you need a very well-constructed weight bench to do the leg extension press. You can choose the amount of weight that you wish to lift with your leg.

How to Do It

Adjust your needed weight on the bench press. Lay on your back, straight on the weight bench and then adjust your leg in the leg press. Slowly push up and down the weights by proving the seed power from the middle muscle of your leg.

If the weight bench is not adjustable then the users will not be able to get maximum leg extension exercise. Plus, the user needs to have the ability to manipulate the weights as well.

With Techniques

The user tends to be unsure of how much weight he can lift with his feet. This ultimately leads to muscle injuries.

Solutions

The user needs to select a brand that has good adjusting abilities, and that can be easily modified. Plus, the user must also make sure that he can lower down or higher up the weight according to his needs. You should follow a weight chart to determine how much weight that you can handle with your feet.

Inclined/Declined Dumbbell Press

This is a value-added exercise to the already classic dumbbell press. You use the inclining or declining feature of the bench to add more diversity to your normal dumbbell press. You need a solid declinable bench and make sure that there is no weight bench problem in that declining mode and you will be good to do your whole muscle toning exercises.

How to Do It

Get your weight bench in an inclining or decline position. The position depends on which area of muscle you want to work on. After setting the position, lie on your back and start lifting the dumbbell in a rhythmic manner.

If the positions of the weight bench are not adjustable then there can be some weight bench problems. The usually suffer from not being able to adjust the position to their desired degree.

With Techniques

The user tends to use the inclined positions more because it’s easier. This will ultimately harm the whole muscle buildup.

Solutions

Get an exercising bench with multiple inclining or reclining positions. This will let you choose from the various position. Plus, balance your exercise. Do not do the same item more; it will leave one part buffed while the other parts shrink.

My personal experience with the weight bench is quite rough. I had to be very patient in figuring out how to tackle all of the problems, but gladly I emerged victorious in the end.

You can read some online weight bench reviews to see which ones are suitable for you. Plus, if you simply keep the above-mentioned problems in mind, then you will no longer face much of a trouble. So, I hope I was able to provide you with important insights. Keep working on your body until you get the beautiful you that you always wanted. Until then, have a good day!