Just Fitness

  It is a truth universally acknowledged that strength is size.   Bench press , hailed as one of the most effective ways of gaining upper body strength, has become prevalent among fitness enthusiasts. Novice lifters, and elite athletes alike, try to lift heavier to get close to those with rippling muscles on the ads. But the more is not necessarily better. Forcing yourself to do heavy lifting beyond your limit could backfire. Therefore, knowing how much you’re able to   bench   can clear the way for building muscles effectively with proper form. This article will delve a little bit more into the following three main questions you have：   How much should I be able to  bench ? What is the average bench press by age? What is my one-rep max? Now let's dive in.   1. How Much Should I Be Able to Bench? While gauging how much you should be able to bench, multiple factors, with body weight, goals, gender, age, and training experience included, need to be considered.    1.1 How much bench p

  Doing regular pushups can help increase your body's production of Human Growth Hormone (HGH), which is responsible for   gaining muscle mass .  Weight Bench  elevated pushups are variations that allow you to make your workout easier or more challenging depending either your upper body or lower body is elevated above the rest of the body.  By changing the angle of your pushups, you will work for different muscle groups. These kinds of pushups are a useful addition to regular pushups and they can enhance your exercise routine or help you progress to more challenging versions.  Here are several pushup routines you can do with  RitFit  home workout bench :   1. Incline Pushup 2. Hands-Elevated Pushup 3. Bench Tap Plyo Pushup 4. Feet-Elevated Pushup 5. Feet-Elevated Pike Pushup Let's Dive in.   1. Incline Pushup Muscles worked: chest, shoulders   Incline pushup is a great starting point to begin your pushup journey.  Always remember to concentrate on the form when performing incli

  Dumbbells , often hailed as one of the most popular fitness equipment, can certainly help strengthen the body and   build muscles . And they’re perfect for both home gym and commercial gym. However, dumbbells can be some expensive pieces of kit. A lot of people find that out while browsing to buy dumbbells so they can lift some free weights at home. Their eyes bulge when they see the price. For those who haven’t googled the price of dumbbells, I will give you a general idea. The average price of the dumbbell is $1.5-2.0 per pound of weight, which means about a thousand dollars or more for a full set of heavy ones from 5-50 pounds and beyond. You may ask, how come these delicate small dumbbells cost so much?  This article will answer the following questions lingering in your head.   Why are dumbbells so expensive? Are dumbbells worth the cost? Where to buy dumbbells at a reasonable price?   1. Why are dumbbells so expensive? Multiple factors, such as shipping cost, material, and deman

It’s important to do lower body training because the largest body muscles are located at our bottom. They are essential in movements we perform in day-to-day activities or in sports such as running, swimming or cycling. Well-trained legs not only give us a strong back and core but also provide the stability we need for good athletic performance.  You can easily use a  bench  to perform some leg and glutes exercises at home to get these big muscles moving. Step Up Pick one foot, press through the heel as you step onto the bench. Bringing the other foot up to stand on the bench. Return to the starting position by stepping down with one foot first followed by the other foot. Grab a dumbbell in each hand with your arms fully extended at your sides and palms facing inward to increase the difficulty level.  Muscle worked: Glutes and hamstring Single-leg Squat Extend your arms for balance. Roll your shoulder blades back and keep your back straight. Raise the non-supporting foot from

If you want to take your workouts to the next level, start with your middle. Your core contracts first in every exercise and then the energy is transferred to the limbs.  In order to prime your core muscles, so they fire better during your other workout, you need to train your core first. By training your torso when your muscles are fresh, you will achieve the fastest gains. Performing classic ab moves like crunches and knee-ins at the beginning of your workout to warm up the muscles, you will be able to lift more weights, work more muscle and burn more calories later on. Sharing four ab warm-up exercises that you can do on a  bench . Elevated Bicycle Crunch Lie on the bench with face-up, place your hands by your ears. Keep your legs out straight and elevated. Bring one knee up as you bring the opposite elbow to touch that knee. Contract your abs tightly as you come up with an exhale. Alternate with the other side. Alternating shoulder to knee crunches work all the major ab muscle

Q: Is the  RitFit Adjustable Bench  spring-loaded? A: Yes it is!  Loosely screw in the knob as shown below, the bench will enter spring loaded mode so you don't have to screw in and unscrew to adjust the bench every time you wish to use a different angle. Simply pull the knob out and you will be able to slide the back and seat pad and adjust the angle. Loosely screw in the knob to enter a spring-loaded mode Pull the adjustable knob out to adjust the bench angle Q: How to prepare the bench for the maximum weight capacity?  A: The bench becomes more stable as the adjustable knob was screwed all the way in. The adjustable bench becomes more stable once the knob screws all the way in Q: What is the oval hole under the back seat of the bench? A: The oval hole is designed to place your ball-head pin when you fold the bench up for storage. Please don't use this hole,this is hole is for inserting ball-head pin when you fold the bench Q：Why my bench is not