Exercise is essential to stay fit and healthy. You need equipment that suit your needs and provide the best workout. One such machine is a sit-up bench. This article explores many benefits of sit-up benches and what exercises you can perform on it. We also made a top 10 list of the best sit up benches right now.
Benefits of a Sit-Up Bench
Fewer Chances of Injury
A sit-up bench is great for a risk-free and stress-free workout regime. There are minimal to zero chances of getting injured while exercising on this equipment. It comes with a padded and stable support, allowing for more reps without falling over. It also provides a comfortable support for your back to lay on.
Adjustable and Versatile
Most sit-up benches are adjustable, giving the best angle for workouts. Hence, they provide a wide range of motion. You can try different angles to achieve your fitness goals as its versatility ensures various exercises can be performed on it, making it a multi-purpose tool.
Since it is a multi-purpose equipment, a lot more exercises can be accomplished than just floor crunches. You can do push-ups, leg lifts, Russian twists, crunches, back extensions and decline bench presses. This also makes it an all-in-one workout station.
More Muscle Strength
It helps strengthen the overall muscles in the body like the erector spinae, oblique muscle, pectoralis major, lower abs, and hip flexors. Through different exercises, you will be able to work all your muscles for more strength and power.
Firm and Tone Abs
A sit-up bench can be used for firming and toning your abs. It targets the middle area of the body, giving you flat and lean abs. This way, you can get and maintain a lean figure.
If used in an effective manner, sit-up benches may help you get six-pack abs as well, which are desired by most people.
Fat Burn and Weight Loss
A sit-up bench can assist in burning the extra fat and shedding weight when used properly. The key is to maintain a regular exercise routine and a balanced diet. The more calories you burn, the more weight you will lose and get smarter.
How to Utilize Sit-Up Benches
A push-up is an important exercise to strengthen chest muscles. Set the bench at an incline position and place your hands on the upper area of the bench. Support your weight on your hands and toes and slowly bend end your elbows and lower your chest. Hold this position for two seconds before pushing back up. Keep repeating this for as long as you can.
Leg lifts are great for working your lower abs. Lay on your back and grab the handlebars. Join both legs and lift them in the air to form a ninety-degree angle. Hold this position for two seconds, slowly lower your legs and repeat.
A Russian twist is wonderful for working the core muscles from the lower back to the oblique muscles. Perform a push-up and while you are at it, bring your left arm toward your right knee. Repeat the same with your other hand. Remember to keep your back straight and core tight.
Crunches focus on the upper abs. Set the bench into a decline position to perform harder and work the abdominal muscles more efficiently. Secure your knees and clasp both hands on the back of your head. Lift your spine until you are sitting vertically before lowering down on the bench.
Back extensions or trunk extensions work your mid and lower back, particularly the erector spinae. Lie face down on the bench and secure your feet under the footpads. Place your hands behind the head or neck. Lift the upper body and remain in this position for two seconds before repeating.
Decline Bench Press
The decline bench press is an excellent exercise for chest muscles. Lie back on the bench and tuck your knees into the bench rollers. Then, extend your arms outward with dumbbells in each hand and bend your elbows to make a ninety-degree angle. Straighten your elbows again and push the weights up before bringing them down again.
Various Types of Sit-Up Benches
An adjustable bench is the best type on the market today. It can be adjusted to incline or flat, which means you can do several exercises such as upright rows, shoulder presses and triceps extensions. Thus, workouts are versatile and stimulate all your body muscles. Each product comes with many adjustment points as well from four to six levels and sometimes even twelve.
This one is completely different to other sit-up benches. You don’t need to lie or sit on it; just support your arms on the bars and crunch the legs to target the upper and lower abs. This can be hard to do as it requires more effort, especially for those with a weak upper body, but it also leads to faster results.
It works well if you don’t have too much space or want to pack up your equipment after use. It can be stored in the cupboard, closet and even under the bed once you are done.
As the name suggests, this product is not straight, which makes it better at working your back. Your glutes and lower back are in a higher position, and its curved shape stretches the abdominal muscles. It is beneficial if you have back issues as it provides a good support for your back and spine.
Incline and Decline
Incline and decline benches are tilted either up or down, making your workout more intense. You can perform various exercises depending on the position you choose.
Sit-up benches available in the market are a versatile piece of equipment. You can do many exercises for your chest, back, arms, abdomen and legs. In addition, they are made with stability and security in mind, reducing the chances of possible injuries. Hence, if you want a more effective and challenging workout experience, a sit-up bench would do you good.