A workout bench is an efficient exercise tool that adds intensity or modifications to many strength training exercises. Strength training increases your muscular strength, improves bone density and revs your metabolism because muscle burns more calories than fat, according to an article in Shape magazine. Avoid injuries by using proper exercise technique. If you are not sure how to perform an exercise correctly, ask a personal trainer or a fitness professional.
Chest Press
The chest press is an effective exercise that can be performed on a workout bench with dumbbells or a barbell. Lie face-up on the bench with your feet on the floor with a dumbbell in each hand or your head under the barbell. Extend the dumbbells or the barbell over your head and slowly lower the weight toward your chest. Lower the weight until the top part of your arm is in line with your shoulder. Press the weight back up and repeat.
The American Council on Exercise recommends having a spotter near you as you perform this exercise to ensure your safety.
Bent Over Row
Bent over rows are for your back. Hold a dumbbell in your right hand and place your left hand and knee on top of the bench with your right foot on the floor so that you are bent over the bench. Keep your back flat and straight and your neck neutral. Pull the weight up along your body by bending at the elbow and squeezing your shoulder blades at the top of the exercise. Lower the weight and repeat.
Lunges
Lunges on a workout bench add difficulty to the exercise by working your balance and coordination, as well. Stand facing away from the bench and place your right foot on top of it. Lunge down by bending at the knee, making sure you step forward far enough with your left leg so that your knee does not go past your toe. Use the power of your legs to stand back up. Repeat on the opposite leg.
Dips
Work your triceps with dips on a workout bench. Sit on the side of the bench with your palms on it next to your sides. Put your weight on your arms and legs as you raise your bottom off the bench. Lower your body by bending at the elbows. Use the strength in the back of your arms to raise yourself back up. Keep your elbows in toward your body throughout the exercise.
Step-Ups
Work your lower body and work up a sweat with step-ups. Use a bench that is stable and steady and one that is lower than your knee to avoid putting too much weight on your knee joint. Step up onto the bench with your right foot, followed by your left, making sure your whole foot makes it onto the bench. Step back down carefully, one foot at a time, and repeat with your left foot leading. For added intensity, hold dumbbells or weights in your hands.
Seated Bicep Curls
Perform bicep curls on a bench to isolate the front part of your arm. Sit on top of the bench with your feet flat on the ground and a dumbbell in each hand. With your palms facing outward, curl the weights up by bending at the elbow. Lower the weights slowly and with control. Keep your elbows close to your body and keep your back straight.
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