An Olympic bench press at home is excellent for power lifters.
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Working out at home is certainly convenient, but be sure to buy the most effective equipment by considering your goals and your personal safety. Your goal in either power lifting or general fitness should guide your purchase. Also consider the size of the room where you will put your items. If you find yourself with limited workout space and plan to buy a power rack and bench press, your workout might be cramped.
Ideally, you have a spare room or basement in your home that can be designated as your workout room. If not, you will need to find a space of at least 20 square feet for your dumbbell rack and multi-adjustable bench. If you plan on having a power rack, dumbbell tree, plate storage, and Olympic bench press, dedicate at least 50 square feet. If you have other items in your weight room, ensure that your equipment is set well apart.
Optimizing your workout at home requires you to choose between dumbbells or barbells, especially if you can't have both. Dumbbells train the primary muscle during exercise but also activate stabilizer muscles such as the lower back and abdominal region. Barbells activate these stabilizers to a lesser degree. Training with dumbbells also eliminates the risk of being trapped under a barbell. If you are training for general health or to build some muscle, dumbbells are the better choice. Purchasing plastic-covered hex head dumbbells reduces the chance of the barbells rolling around and damaging other items in your workout room. If dropped, they may not do as much damage to the floor.
Barbells and Power Rack
Barbells allow performance of power exercises such as squats, Olympic chest presses, and dead-lifts, while dumbbells do not support these movements in power lifting. For power lifters, you need barbells. Unfortunately, barbells can be dangerous if small children have access to the room, so consider the safety issues before purchasing them. Another piece of equipment you might consider is a power rack. It's a must-have for power lifters, not a necessity for others. The rack requires a barbell and plates and takes up a lot of space. While using the power rack, a spotter is recommended during exercise to prevent injury and ensure proper form -- if you don't have a spotter, consider different equipment.
All free weight training routines require a good weight bench. A multi-adjustable bench is an excellent choice and is strongly recommended because of the option to position it at 90 degrees, flat and various other angles. This bench allows you free rein in choosing a wide variety of exercises from the shoulder press to the bench press. For weight lifters looking for power, an Olympic weight bench allows a variety of flat exercises, such as the barbell chest press.