17
WEIGHT BENCH EXERCISES
The exercise chart on the CROSSTRAINER shows
twenty exercises that can be performed on the weight
bench. Read the exercise guidelines on this page
before beginning any exercises.
1. Flat Bench Press—Press the weights up in a
straight line from your chest.
2. Flat Bench Flyes—With the bench in a flat posi-
tion, bend your elbows slightly and bring the
weights together above your chest.
3. Incline
Flyes—With the bench in an inclined posi-
tion, bend your elbows slightly and bring the
weights together above your chest.
4. One Arm Row—Lift a weight up and back, bend-
ing your elbow as shown. Repeat this exercise
with your other arm.
5. Bent Over Lat Raise—Lift the weights to the side,
bringing your shoulder blades towards each other.
6. Seated Overhead Raise—Press the weights up in
a straight line until they are overhead.
7. Lateral
Raise—Raise the weights to the side until
they are even with your shoulders.
8. Front
Raise—Raise the weights to the front until
your arms are in a horizontal position.
9. Upright
Row—Keeping your hands close together
and your elbows outward, bring the weights up to
your chin.
10. Seated Curl—Keeping your upper arms station-
ary, bring the weights up to shoulder level.
11. Incline Curl—With the bench in an inclined posi-
tion, bring the weights up to shoulder level. Be
sure to keep your upper arms stationary.
12. Concentration Curl—Keeping one elbow pressed
against your inner thigh, lift a weight by bending
your elbow. Repeat this exercise with the other
arm.
13. Seated Overhead Press—While seated on the
bench, press a weight up in a straight line by
bending your elbow. Repeat this exercise with
your other arm.
14. Lying Overhead Press—While lying on the
bench, press a weight up in a straight line by
bending your elbow. Repeat this exercise with
your other arm.
15. Kickback—Keeping your upper arm stationary,
bring a weight up and back as shown. Repeat this
exercise with the other arm.
16. Flat Bench Crunch—Lie on the bench. Using
your abdominal muscles, raise your upper body a
few inches. Be sure to keep your back straight.
17. Vertical Sit-ups—Hold the bench as shown and
pull both knees toward your chest.
18. Crunch with Weights—Lie on the bench and hold
one or two weights against your chest. Using your
abdominal muscles, raise your upper body a few
inches. Be sure to keep your back straight.
19. Shrug—Keeping your arms against your sides,
raise your shoulders.
20. Forearm Curl—Rest your forearm on the bench
as shown. Using your wrist, curl a weight upward.
Repeat this exercise with your other arm.