It seems trivial, but better to get help; a gravity bench can be as useful as it is harmful.
Integrating your exercises with the right equipment is always important. And if you want to add an element of stretching, such as an Inversion Bench, the set-up can only get better. ProduceBlog tells you how to get the most out of it.
While most multifunctional gym equipment and benches are used to exercise specific muscle groups, some are more suited to recovery, and the inversion bench (also known as the gravity bench) is one of the most beneficial. The secret, however, is in using it properly, which is not a trivial matter, and many people ask us for more in-depth instructions for a reason. That’s why we’ve added this handy User Guide to our blog.
The first fundamental step is to buy one; the ProduceShop catalogue, again, is the best place to start. By exploring our Sports and Fitness section, and going down into the Multifunctional Tools and Benches sub-category, we are sure you will find the perfect alternative.
Once you’ve received your bench and assembled it, all you have to do is get ready with our guide!
But first, some interesting facts.
A little more information before you start
What does a reverse bench press do specifically?
As the name suggests, it reverses the direction of attraction, applying a weight force (resulting from the gravitational attraction acting on our mass) opposite to that of our usual position. This sounds very complicated, and in fact we can reduce it to: it puts us upside down (in stages).
Why is this done?
Although the medical and scientific community is still studying the effectiveness of the practice, the benefits on back pain and other types of pain are innumerable.
Basically, considering a constant training, the gravity bench tends to be a solution for various types of muscular pain, especially lower back pain, shoulder pain and neck pain. By relying on this kind of solution, one can avoid or reduce the use of medication (sometimes too arbitrary and abused).
Why unload the vertebral discs?
The vertebral discs are like cartilage cushions, therefore soft, which prevent the vertebrae from rubbing against each other; during the day they are overloaded with weight, due to various causes
- force of gravity
- body weight
- any standing activity
- lifting heavy loads
- work
- sport
This causes fatigue to develop in the lowest area, the lumbar region (and we are normally one or two cm lower before we go to sleep); we must therefore counteract downward this force to unload these discs and avoid incurring more serious problems, such as hernia.
What are the advantages?
We have several advantages (on which official medicine has yet to comment, let us remember), more in the short term than in the long term:
- reduction in back pain, especially in the lumbar region, which is where it accumulates most;
- improvement of blood circulation: specifically venous flow and oxygenation;
- stimulation of hormone and neurotransmitter production, with improved mood;
- another consequence of improved circulation is better muscle tone, and better quality of sleep;
- improved posture, flexibility and balance;
- all the muscular and circulatory benefits help to reduce stress accumulated in the muscles, as well as nervous stress.
However, there are also guidelines to follow in order to avoid damage or problems:
- standing in the reverse position can also affect the digestive and cardiovascular systems;
- avoid use after meals, after drinking or during pregnancy;
- avoid use in case of cardiovascular diseases, inner ear problems, reflux problems, bone problems, recent trauma, use of anticoagulant drugs.
In any case, consult an experienced doctor or personal trainer for safety.
How do I use an Inversion Bench?
First and foremost, when choosing your bench, consider the measurements; these should be taken into account, taking into account your height and weight (and that of anyone using it). Also, focus on assembly (perhaps with some help), so you can be confident about safety, functionality and durability of the bench.
Certainly, before any kind of use, as well as with regard to training, do some warming up; sudden, cold and unaccustomed movements inevitably lead to tears. Then stretch, do a bit of bending, and some jumping jacks to stimulate oxygenation and circulation. Next, we move on to the instructions:
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Adjusting the height rod
By selecting your height, you will be sure that the bench will respond optimally to the moment of inversion. Otherwise, the risk is that the movements will be abrupt, or not at all.
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Adjusting the suspension system
By adjusting the intensity of the movement, you are sure to be able to remain suspended at the desired angle, without the risk of tipping over suddenly. Move downwards to slow down/block, vice versa upwards.
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Stabilising the bench
This is one of the most important operations; stability and safety are crucial in this type of equipment. Adjust and lock the bench with the bench attachment handle. Only then will it be possible to climb onto the bench.
In this area, we adjust the inversion bench according to your height. -
Locking the ankles
At the base you will find a double support, with soft pads, to position your feet and lock your ankles, increasing safety without reducing comfort. In addition, some benches feature an oblique bandolier belt to lock the torso as well, greatly increasing safety in certain positions.
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Unlocking the locking lever
Only at this point do you unlock the locking lever, and begin to push back gently, until you rest your back and lie down. At this point, always slowly, reverse yourself by pushing back. If it does not move, or you feel that it is moving too quickly, repeat action number 1.
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Lock in the desired position
Once you have chosen the desired angle, lock in place with the locking handle; an acceptable starting position is between 15 and 20°. At this point you can do some exercises, either stretching or unloading. Over time, and with practice, you can increase the degree of inversion.
Correct position -
Lift
You can raise your torso for abdominal exercises, after having clearly blocked the bench. You can also adjust the angle in different positions during the exercise time.
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Returning to position with the inversion bar and descending
To return up, unlock, lift up with the help of the abdominals, lock the inversion handle, unfasten wrists and torso, step down.
Inversion bench: view from behind
Bonus Exercises!
Again from our fitness consultant, personal trainer Matteo B., ProduceShop suggests 5 exercises that, over time, you can integrate into the use of your gravity bench.
- Intermittent inversion: alternate minutes of inversion with minutes in a horizontal position, always changing angles slightly; in this way you can both warm up and relax;
- Shoulder and neck stretch: in an almost inverted position, stretch one arm, while bending the other to the opposite ear, and gently pull your neck. Perform for a few minutes, then reverse arms, 4 times in total;
- Bust rotation: bench inclined at 60°, bring your right arm over your head to touch the left corner of the backrest, while your left arm remains at hip height, and alternate rotations;
- Crunch: at any angle, cross your arms over your chest and lift while contracting your abdominals. 10 repetitions, 4 sets, 90 seconds rest between sets;
- Decompression: at full inversion, hold hands at ends over head; press into a pull-up position to stretch back.
The guide is complete, it’s up to you to prepare. Choose an Inversion Bench from the Sport and Fitness section of the ProduceShop catalogue, and start now; the benefits will be fast and sure!
