There are many different types of exercise equipment that are used on a daily basis. One of the most popular ones is an exercise bench. These come in fixed or adjustable models, and they can be used by themselves or with other equipment. If you have the time and desire, you can work every part of your body. The exercises that can be done take some stability and a little bit of concentration.
Step 1
Lie flat on the bench to do some dumbbell chest presses. Hold on to two dumbbells with your palms facing forward. Push them straight up in the air until they are about 1 inch apart. Lower them back down until your upper arms are about parallel to the floor, then push them back up. If you have an adjustable bench, lift it up to 45 degrees and do incline presses to work your upper chest.
Step 2
Do one-arm rows to work your back. Place a dumbbell on the ground on beside the bench. With the dumbbell in front of you, kneel on the bench with your left knee, place your left hand on the bench and place your right foot back behind you for stability. Grab the dumbbell with your right hand and lift it up until it is right by your hip. Lower it back down and repeat. Keep your back straight the whole time and keep your exercising arm tight against your side.
Step 3
Do some seated military presses to work your shoulders. Sit on the bench with your back straight while holding two dumbbells. Push them straight up in the air until they are about an inch apart. Lower them back down until they are about shoulder level and repeat. Make sure to keep your arms in line with the rest of your body throughout the whole exercise. Do not let them move forward or back. If you have an adjustable bench, lift the backrest up to 90 degrees and use it for more support.
Step 4
Do some dips to work your triceps. Place a chair about the length of your legs away from the bench. Put your feet on the chair and your hands on the edge of the bench. Slowly lower yourself down until your elbows are bent 90 degrees, then push yourself back up by engaging your tricep muscles. Make sure to keep your arms in tight against your body the whole time.
Step 5
Adjust the bench to 45 degrees to work your biceps. Lie on the bench, grab two dumbbells and let your arms hang at your sides with your palms facing in. Curl the dumbbells up and twist your little fingers in at the top of the movement. Slowly lower and repeat.
Step 6
Step up on the bench to work your legs. Grab two dumbbells and hold them by your sides. Step up on the bench with your right foot. Press your weight down and lift your body up in the air. When you do this bring your left knee high up toward your chest. Lower it back down and repeat 10 to 12 times, then switch legs and repeat.
Step 7
Do some push-ups. Instead of doing regular push-ups, place your hands or feet on the bench for variations. Placing your feet on it will put more emphasis on your upper chest and placing your hands on it will put more emphasis on your lower chest.
Things You'll Need
- Dumbbells
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