A utility bench is an alternative to the barbell bench without the barbell holders which creates both advantages and disadvantages. The utility bench is less expensive, it takes up less space and is easier to maneuver. Since the barbell holders are not in the way you can also perform more exercises with a utility bench. However, if you are getting fatigued during an exercise, the barbell holders are not there to relieve you. You should always use a spotter for utility bench exercises. (ref 1)
Decline Dumbbell Bench Press
This exercise requires a decline utility bench or a bench with a decline setting. You will lie on the bench at a slant with your lower body higher than your upper body. Start by securing your legs at the top of the bench while holding each weight on a thigh. Slowly lower your upper body backward until your back is on the bench. Bring your weights to your sides as you lower yourself and hold them with your palms facing upward. This is the starting position. As you exhale, push the weights upward using your pectoral muscles. Lock your arms and hold for a second before lowering the weights to the starting position. (ref 2)
Incline Dumbbell Press
This dumbbell press exercise is very much the opposite of the decline dumbbell press, but it still works the pectoral muscles. Set your bench to an incline setting, which should look like a chair with the back at a reclined angle. Hold two dumbbells with your palms facing upward at shoulder height. Lift the dumbbells straight overhead and hold for a good chest squeeze at the top. You should also feel tension in your shoulders during this exercise. Lower the dumbbells until you feel a slight stretch at the bottom.
Dumbbell Flyes
This exercise gives you the option of working your entire chest area or targeting specific areas by using an incline or decline setting. As with a dumbbell press, the incline setting will work the upper chest and the decline setting will work the lower chest. To work your entire chest lie on your utility bench on its flat setting. Grab two dumbbells and hold them at your shoulders. If you have a spotter he can hand the dumbbells to you in this position. Extend your arms straight above your chest to begin. Lower the weights in a semicircular motion, minimizing the bend in your elbow, until the weights are level with your torso. You will feel a stretch in your pectorals. For the rest of your repetitions, raise your arms in semicircular motion similar to the lowering motion.
Dips
Dips use your body weight to work your triceps and require no weights. Start by sitting on your bench, facing perpendicular to the length of the bench, with your palms on either side of your hips. Extend your legs and place your heels on the floor out in front of you. Push your behind off the bench and lower your body until you feel a slight stretch in your shoulders and chest. Push yourself up, level with the bench to complete one repetition. For an advanced workout, rest your feet on another bench instead of the floor.
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