The Smiley Smile Message Board

I recently purchased a weight bench and some free weights. It took a long time to put together.  I'm finally using it. It is great.
I have a slight problem.
I only know two things.
I do the bench press and some curls. I know there's more to learn . What other exercises can I do?
(also, what the hell are those padded leg things on the end ??)

thanks in advance .

Try this one:

(http://guideimg.alibaba.com/images/shop/75/08/29/1/cellbig-green-exercise-pilates-yoga-dyna-abs-gym-workout-training-fitness-physio-aerobics-stretch-and-tone-resistance-bands-include-2-black-detachable-handle-straps-for-men-and-women_3777921.jpg)

Looks simple enough. Thanks, mayun. I will.

W/O seeing a pic of the unit...Those padded leg things are for anchoring yourself in order to do sit-ups maybe?  Or do they move?  If so?  Leg lifts...with weights to build up the thighs.  I do light exercises.  Good thing to do.  A little bit...frequently ...beats the living poop outta doin' dick-all.

Try doing tricep extensions. Straddle the bench with your head face up. Take the bar in both hands above your head and slowly lower the bar to just above your forehead and push slowly back all the way up. Do 4 sets of 10 and believe me, the back of your upper arms will be screaming at you in the morning. For pecs (chest), same position but with dumbells in each hand, start by having one in each hand with arms extended above your head, slowly lower them to just below your chest keeping your elbows locked. DO NOT go any lower or you will possibly injure your rotator cuffs like I did 20 years ago. The padded accessories at the bottom of the bench are for leg and calf raises. It's tough in the beginning, but you'll be way ahead of your contemporaries who don't work out at least three times a week.

Much appreciated!! :thumbsup

At least three times a week??? I feel very proud of myself with my modest once a week down the gym. In the morning, of course, so as not interfere with my imbibing activities later in the day. ;D 

Not saying once a week is a bad thing, but it's a bit like pissin' in the wind. You're probably not going to get much of a benefit by exercising once a week.  Hell, I've been doing 3 days for decades and some say that's  not enough, but it boils down to how much time one has without becoming a gym rat. But you will feel and see results by going 3 days /week, and prouder. :)