Exercise Bench
Every bodybuilder knows that the "Big Three" exercises – Bench Press, dead weight and squats – are the key to gain muscle mass and strength. Let's see a few tips and ideas to do most of these exercises and do it safely.
General Tips
Use a Belt for all three movements. You can never be too safe when it comes to protecting this very vulnerable area of your body. Warm up with five to ten minutes in the tape run to prepare the body, always use two warm up sets per body part to prepare the muscle groups of the torture that is about to suffer with the Three Great.
Bench Press Tips
Avoid going too high or too low. While powerlifting competition requires total "touch fund "and lockout, training in the gym does not. Keep the bar in the center 80% of the range of motion maintains continual tension in the muscle group, and prevents strain on the joints (by locking out) stretching the pecs in a tear (common when bottoming out).
Deadlift Tips
Always keep your head up and back upright throughout the movement. Many cultures, especially in the max out sets are focusing in weight and not how they are using to move it. This can cause an injury that will last a lifetime. Always have gloves with wrist meets the hand. The back must give the dead weight – not the forearm grip. Also, always give back first to your workout when your body's resources and central nervous system are more strong.
Squat Tips
Always use a full range of motion. Stopping before the thighs are parallel to the ground is a lot of stress on the knees and is the most common cause of injury among bodybuilders on leg day. Heating of the legs, but not excessive stretching before squatting. Between sets, always massage any kinks or sudden pain in the thigh or knee immediately to ensure that a ding small does not become serious injury, when the voltage of the next series begins.
Abstract
Train hard and heavy. But train intelligently too. Doing so will ensure you get the best possible results from your workout, with minimal risk of injury. Keep your body hot, vulnerability of protected areas, and always lift using your brain, not your ego. Remember that the goal is to grow the muscles do not move metal. Good lucky!
About the Author:
Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on Weight Training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
Article Source: ArticlesBase.com – Bench, Deadlift, & Squats: Tips For Perfecting The Big Three
Exercise Tips & Equipment : How to Use an Exercise Bench
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Large Display Timer – White by Sper Scientificc $20.00 Features the largest display available on a timer: 3 x 2-1/2″. Can be easily read from across a room. Simultaneously displays either one count up channel and a clock, or two count down channels. All channels have a range of 24 hours with 1 second resolution. Also indicates how much time has elapsed after a count down alarm sounds and conveniently recalls the last timer setting for reuse. White cas… |
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Visual-Audible Bench Timer by Sper Scientific $36.75 Loud audible alarm Bright visual alarm Large digits & off button Sturdy rubberized case. Select adjustable volume audible and/or visual alarms. On full volume this is our loudest timer. Adjust the volume downwards to offleaving only a silent visual alarm as the entire LCD illuminates and flashes on and off. The bright visual alarm is hard to miss even in a noisy environment and the large 1 3/8″ (3… |
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Power Systems Power Hooks (Pair) $49.99 Power Hooks (Pair) at Power Systems, Inc…. |
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Shape Fitness Music: Cardio 1 80′s & 90′s $1.59 Shape Fitness Music: Cardio 1 80′s & 90′s Various Artists (Artist) 1. Love for Love |
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Jane Fonda’s Step Aerobic and Abdominal Workout [VHS] $9.98 This multilevel class is safe for and accessible to beginners, and just right for intermediates. Three of Fonda’s able and motivating instructors teach the 45-minute step class. Half the room does lower-intensity moves; the other uses higher steps and higher-intensity techniques. The teaching technique is excellent: a pattern is taught on the floor before taking it up on the step. One participant … |
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Jane Fonda Step Aerobic and Abdominal Workout [VHS] (1993) $44.00 Jane Fonda’s Step Aerobic and Abdominal Workout A two-part program that burns far, sculpts hips, thighs and buttocks, and tightens abs using an adjustable bench. 45-minute step aerobic workout: A high energy, low impact cardiovascular conditions routine that is fun, challenging and safe for beginners to advanced. Jane Fonda’s top instructors lead you through simple and innovative steps with new h… |
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Kathy Smith – Timesaver – Lift Weights to Lose Weight [VHS] $3.96 Health and fitness experts are exhorting us to incorporate weight training into our fitness programs–it’s especially important for women for building bone density, but the truth is that working with weights increases your metabolism (are you listening? this means more fat-burning) all day. As with the cardio workout, Smith has designed two 20-minute workouts; on hectic days, doing the first alone… |
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Rubbermaid Commercial Prod. 42221 Two Step Stool, 18-1/2 in.x18-1/4 in.x16 in., Almond $29.99 Step stool with two steps provides extra height to reach overhead. Heavy-duty construction will not chip, dent or rust. Step stool holds up to 300 lb. Antiskid foot pads prevent slipping and protect floors…. |
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Digital Programmable Stopclock Timer and Controller – Sper Scientific (810032) $45.25 Ruggedly designed for prolonged use as both a bench-top count-up timer and a stopclock. Non-skid feet keep the unit firmly in place during usage, yet it is small and light enough to be easily moved around the lab as needed. A large LCD and buttons make it easy to operate. Counts-up to 10 hours with 1/100th second resolution in selectable cumulative or interval split modes. Comes complete with one … |
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Maximus Fitness MX350 Multi Purpose Exercise Bench $749.95 The versatile Maximus Fitness MX350 Multi Purpose Exercise Bench features a high density foam padded bench that is protected with anti-microbial treated vinyl. The Maximus Fitness MX350 Multi Purpose Exercise Bench allows you to comfortably do a variety of workouts, and is built to withstand the rigors of a professional commercial gym. |
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Multisports Fitness Pro Tricep Pressdown Exercise Bench $305 The Multisports Fitness Pro Tricep Pressdown Exercise Bench is a high quality piece of exercise equipment ideal for the serious fitness enthusiast. Suitable for commercial or home gyms, the Multisports Multisports Fitness Pro Tricep Pressdown Exercise Bench delivers effective strength training in a durable, long lasting unit. The high quality heavy gauge steel construction and large, high-grade 3/4 Inch socket head cap bolts in major connection points ensure rugged durability and stability. The high-density ultra firm foam padding helps you stay comfortable while working on the Multisports Fitness Pro Tricep Pressdown Exercise Bench, and the protective premium grade vinyl keeps is looking good even after intense use. |
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Maximus Fitness MX379 Roman Hyper-Extension Exercise Bench $703.95 The versatile Maximus Fitness MX379 Roman Hyper-Extension Exercise Bench features a high density foam padded bench that is protected with anti-microbial treated vinyl. The Maximus Fitness MX379 Roman Hyper-Extension Exercise Bench allows you to comfortably do a variety of workouts, and is built to withstand the rigors of a professional commercial gym. |
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Back and Abdominal Exercise Bench $256.14 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.Combines hyper extension and Roman chair exercises for the abdomen and lower back. This is a very sturdy design that cannot topple. Vinyl covered 10" x 18" foam pad and dual leg pads. 2" square steel construction. Black powder coat finish. 44”D x 24”W x 32”H. |
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Maximus Fitness MX376 Adjustible Abdominal Crunch Exercise Bench $697.95 The Maximus Fitness MX376 Adjustible Abdominal Crunch Exercise Bench helps you achieve the most comfortable and effective position for abdominal workouts. The frame is constructed of heavy gauge steel, suitable for home or professional gym use, and the flat angle, high density foam padded bench is anti-microbial treated vinyl. The Maximus Fitness MX376 Adjustible Abdominal Crunch Exercise Bench ships totally assembled. |
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Maximus Fitness MX340 Bench and Shoulder Press Exercise Machine $2981.95 The versatile Maximus Fitness MX340 Bench and Shoulder Press Exercise Machine offers users an upper body workout. The frame is constructed of heavy gauge steel, suitable for home of professional gym use, and the flat angle, high density foam padded bench is anti-microbial treated vinyl. For complete safety of the user the weight stack of the Maximus Fitness MX340 Bench and Shoulder Press Exercise Machine is covered with a steel shroud. The quality nylon coated cables are tested for 2200 pounds of strength, for rugged durability and incredible longevity. The one inch chrome plated guide rods along with weight plate bushings provide smooth action to ensure a low impact workout. The Maximus Fitness MX340 Bench and Shoulder Press Exercise Machine even includes a helpful instructional placard to help users get the most out their workouts. |
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Champion Multi-Bench $314.95 The Champion Multi-Bench exercise machine is a versatile training bench that can sit at a decline, incline or flat. This fitness device can be used as a stand alone bench for dumbbell work or for use in conjunction with power racks, smith machines or crossovers. The Champion Multi-Bench is constructed of steel tubing for maximum balance and support. |
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Exercise $17.99 Exercise – Art Print |
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Upper-Body Exercise Techniques (DVD) $44.73 Upper-Body Exercise Techniques offers an easy-to-understand explanation of how to perform exercises for the upper body. The DVD primarily focuses on multi-joint, free-weight exercises. Instructional tips and guidelines on exercise technique, errors, spotting, and progressions for exercises like pull-ups and dips are also included. Among the topics covered: exercise considerations, benefits of upper-body exercise, warm-up, bench press, incline press, decline press, dips, military press, behind-the-neck press, upright rows, pull-ups, pull-downs, bentover barbell rows, barbell curls, and triceps extensions. |
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Champion Adjustable Curl Bench $294.95 The Champion Adjustable Curl Bench is a high quality, cutting edge fitness device made from heavy duty steel tubing for maximum balance and support. This exercise machine works the biceps, triceps, pectorals and deltoids. The Adjustable Curl Bench also features an adjustable arm and high density foam padding covered in marine grade vinyl. |
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Champion Barbell Standard Bench Press $280 The Champion Barbell Standard Bench Press offers an excellent workout. This exercise machine features lower safety bar rests, durable heavy steel wall construction and high density foam for a comfortable and effective workout. |
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Proform Core Tech Bench $324.25 Proform 'Pilates Reformer' home gym machine will help you get in shapeSports equipment features a flat bench, four bungee resistance bands, adjustable pulley height, adjustable rope length, foot tube, rolling seat on steel rails and two hand strapsWeight machine includes exercise chart and exercise DVD |
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Multi Purpose Weight Bench $409.36 Multipurpose weight bench is great for design and craftsmanship Exercise equipment's seat pads adjust independently to achieve precise angles The bench can go from a decline position to a flat position to 5 different incline angles Maxing angle almost 90 degrees Weightlifting bench accepts a wide variety of attachments Thick custom seat pad Bench accepts wide variety of attachments Leg extension leg curl is fully bushed for smooth action Great for use with dumbbell exercises Weights not included Maximum capacity with weights: 500 pounds Built weight of machine: 69 pounds 21 inches wide |
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FreeMotion Commercial EPIC Flat Bench $561.95 The FreeMotion Commercial EPIC Flat Bench is ideal all basic barbell, dumbbell and other free weight exercises in any workout area. The FreeMotion Flat Bench features a handle and 2-inch wheels for ultimate portability. And, the bench can be bolted to the floor through predrilled holes for added safety, security and stability. This convenient and durable exercise unit is a perfect fit for high traffic areas such as gyms and sports clubs. |
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FreeMotion Commercial EPIC Utility Bench $681.95 The FreeMotion Commercial EPIC Utility Bench is ideal for working out in any strength training area. This compact, convenient bench can be used for dumbbell exercises and other free weight workouts. The contoured backrest and seat pad offer enhanced comfort while the chrome-plated footrest provides essential support. The FreeMotion Utility Bench weight bench features a handle and 2-inch wheels for easy portability and can be bolted to the floor through predrilled holes for added stability. This convenient and durable exercise unit is ideal for high traffic areas such as gyms and sports clubs. |
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FreeMotion Commercial EPIC Abdominal Bench $1207.95 With the FreeMotion Commercial EPIC Abdominal Bench tones and strengthens abdominal muscles. Users can work toward a flatter stomach and trimmer waistline with the sophisticated design and commercial grade construction of this exercise bench. The backrest adjusts vertically to fit a variety of users and tilts for a range of abdominal exercises. Gas shock powers backrest adjustment for smoother, more precise positioning. Contoured leg pads provide added support so that each workout is both effective and comfortable. This premium abdominal workout bench features predrilled holes so that is can be bolted to the floor for added stability and longer life. A combination of durability and functionality, the FreeMotion EPIC Ab Bench is ideal for any gym or fitness center. |
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FreeMotion Commercial EPIC Adjustable Bench $1087.95 The FreeMotion Commercial EPIC Adjustable Bench is ideal for working out in any strength training area. This compact, versatile bench can be used for dumbbell exercises and other free weight workouts. This ingenious unit adjusts to multiple seat positions with a seat bottom that tilts to an incredible 30 degree incline and a backrest that tilts from -5 to 80 degrees. Find the best position for each exercise and vary your angle to work different muscles each time. The FreeMotion bench includes a contoured seat pad for enhanced comfort and support. And, with integrated wheels, simply lift the front end of the bench and roll into place. This convenient and durable exercise unit is ideal for high traffic areas such as gyms and sports clubs. |
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Magnum Supine Bench Press $1666.49 Features of the Magnum Supine Bench Press: Patented designed exercise arms move independently, allowing for free range of motion. Full length back pad adjusts with a lever lock system to control the depth of movement. Machine is designed with neutral and pronated handgrips as well as wide, close, and neutral hand spacing options. Dimensions: Width – 48″ Depth – 73″ Height – 37″ Shipping Weight: 200 lbs. |
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Body Solid Powerline Adjustable Folding Multi-Bench $199.95 The Powerline Adjustable Folding Multi-Benchfrom Body Solid meets all your training need for an ultra safe, convenient and effective workout! This remarkable multi-banch requires no assembly. Designed for immediate, hassle-free use, this solid and stable bench is the perfect dumbbell companion. The Powerline Multi-Bench features 7 position adjustments for flexibility and exercise variety. And, this training bench includes transport wheels for easy mobility. Functional, compact, portable and durable, The Powerline Adjustable Folding Multi-Bench is the perfect training partner. |
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FreeMotion Commercial EPIC Decline Bench $1494.95 The FreeMotion Commercial EPIC Decline Bench is ideal for a variety of barbell and dumbbell exercises. A Y-Shaped frame allows the spotter closer proximity for safer spotting. This decline bench features a backrest set a 15 degree angle to target the muscles of the lower chest. The supportive leg pads adjust in 10 different settings to comfortably accommodate a variety of users. Contoured shin pads slide to fit multiple users and roll for additional comfort. The FreeMotion EPIC Decline Bench includes attached plate racks positioned near the bar for easy, convenient loading. This exercise bench puts the user in the perfect position to work and build the chest. A blend of exceptional durability and functionality, the FreeMotion Incline Bench is ideal for any gym or fitness center. |
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Champion Flat Bench Gym Equipment $163.95 The Champion Flat Bench is a high quality, cutting edge fitness device made from heavy duty steel tubing for maximum balance and support. This exercise machine is great for dumbell flys, rows, pullovers and tricep extensions. The Champion Flat Bench features pads made of high density foam with marine grade vinyl for safety and comfort. |
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Marcy MCB999 Olympic Weight Bench $340.79 Marcy Olympic weight bench has oversized, heavy-duty steel tube frameExercise equipment includes weight plate storageBarbell bench accepts 7-foot Olympic barScratch and rust-resistant, powder-coated finishMeasures 56 inches long x 48 inches wide x 53 inches highModel number MCB999 |
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Bench $9.99 Dot Stovall Bench – Art Print |
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Maximus Fitness MX360 Cable Crossover Exercise Machine $3710.95 The versatile Maximus Fitness MX360 Cable Crossover Exercise Machine offers users an effective upper body workout. The frame is constructed of heavy gauge steel, suitable for home of professional gym use, and the flat angle, high density foam padded bench is anti-microbial treated vinyl. For complete safety of the user the weight stack of the Maximus Fitness MX360 Cable Crossover Exercise Machine is covered with a steel shroud. The quality nylon coated cables are tested for 2200 pounds of strength, for rugged durability and incredible longevity. The one inch chrome plated guide rods along with weight plate bushings provide smooth action to ensure a low impact workout. The Maximus Fitness MX360 Cable Crossover Exercise Machine even includes a helpful instructional placard to help users get the most out their workouts. |
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Maximus Fitness MX365 Glute Master Exercise Machine $2693.95 The versatile Maximus Fitness MX365 Glute Master Exercise Machine offers users an effective gluteal workout. The frame is constructed of heavy gauge steel, suitable for home of professional gym use, and the flat angle, high density foam padded bench is anti-microbial treated vinyl. For complete safety of the user the weight stack of the Maximus Fitness MX365 Glute Master Exercise Machine is covered with a steel shroud. The quality nylon coated cables are tested for 2200 pounds of strength, for rugged durability and incredible longevity. The one inch chrome plated guide rods along with weight plate bushings provide smooth action to ensure a low impact workout. The Maximus Fitness MX365 Glute Master Exercise Machine even includes a helpful instructional placard to help users get the most out their workouts. |
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Maximus Fitness MX375 Abdominal and Back Exercise Machine $2643.95 The versatile Maximus Fitness MX375 Abdominal and Back Exercise Machine offers users an effective ab or back workout. The frame is constructed of heavy gauge steel, suitable for home of professional gym use, and the flat angle, high density foam padded bench is anti-microbial treated vinyl. For complete safety of the user the weight stack of the Maximus Fitness MX375 Abdominal and Back Exercise Machine Machine is covered with a steel shroud. The quality nylon coated cables are tested for 2200 pounds of strength, for rugged durability and incredible longevity. The one inch chrome plated guide rods along with weight plate bushings provide smooth action to ensure a low impact workout. The Maximus Fitness MX375 Abdominal and Back Exercise Machine even includes a helpful instructional placard to help users get the most out their workouts. |
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BodyCraft F603 Flat-Incline Bench $399 The BodyCraft F603 Flat-Incline Exercise Bench adjusts so you can train, build and work your muscles from several different positions. The BodyCraft bench adjusts from flat to incline in 6 different positions from 0 to 85 degrees. This ample range allows for a wide variety of strength-training exercises. The back pad slides along the frame to close the gap, so you can find the most comfortable and effective fit. The 8 different adjustment points provide a varied workout that is sure to meet your personal fitness goals. The back pad doubles as a knee hold down for lat pulls and the assist bar can be used as a foot brace for rows or stabilizer assist. The F603 Flat-Incline Bench also conveniently includes a handle and wheels for easy transportation. This modern, multi-purpose bench is designed to work with the BodyCraft Personal Functional Trainer, free-weight systems and dumbbells. |
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Body Solid Powerline Preacher Curl Bench $199.95 The Powerline Preacher Curl Bench builds your biceps with exceptional strength training exercises. The best exercise for bulding thick, crowned biceps is without a doubt, the bicep curl. The Preacher Curl Bench eliminates cheating and elbow stress while providing perfect isolation to hammer your biceps. This heavy gauge steel unit features an adjustable seat and an extra-wide, outstandingly stable design. Build your arms from the comfort and convenience of your own home, with the Powerline Preacher Curl Bench. |
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The Ultimate Workout Log: An Exercise Diary for Everyone $12.23 "The Ultimate Workout Log" is a comprehensive fitness guide and easy to use diary with six months worth of space to record training routines and goals. Ever-popular, motivational, and endlessly useful, the fourth edition now includes balance and flexibility exercise. Also included are tips and advice on strength training, nutrition, and a variety of cardio activities.Whether you’re training for a marathon, aiming to set a personal bench-press record, or simply trying to firm up and slim down, it will help you set concrete goals, devise strategies to reach them and monitor your progress. |
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Champion Barbell Adjustable Incline Support Bench $503.95 The Champion Barbell Adjustable Incline Support Bench is ideal for developing your deltoids and upper pectorals. This exercise device features adjustable back pads, comfortable high density foam and durable heavy wall steel construction for a superior workout. |
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Bench Step Choreography: The Progression Method (DVD) $44.73 Bench Step Choreography: The Progression Method explains how to design creative choreography and build seamless combinations for bench step-exercise classes. The DVD demonstrates how the progression method can enhance student success and body awareness and build fun and excitement into a bench step class. Among the topics covered: what is the progression method?, why use the progression method?, basic movements, transitional elements, practical drills, creating movement, creating movement combinations, and applications to group-fitness classes. Produced in cooperation with the American College of Sports Medicine (ACSM). |
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Valor Fitness DG-1 Stationary Bench $288.96 Train like a pro at home with this stationary benchHome gym gear provides padded bench for comfortExercise equipment ideal for home useSteel frame measuring: 2.75 inches x 2 inches High-density, tapered, tri-layer seat pad measuring 12 inches long x 9.5 inches wide x 3 inches thick High-density, tri-layer back pad measures 20 inches long x 9.5 inches wide x 3 inches wideRubber-padded bar catches for curl bar protection Features 3-degree tilt for more comfortable positionMeasures 24 inches wide x 44 inches long x 48 inches highAssembly required |
