A bench is a piece of equipment that has a long, padded, flat surface and steel supports underneath. Even though this is mainly used to work the chest, you can actually use it to work all of your major muscle groups. To effectively do this, blend free weights and body weight into your workouts. Free weights include dumbbells and barbells. Make sure you use proper form with all of your exercises.
Step 1
Lie face-up on the bench to do dumbbell bench presses. These build your pectoral muscles which are found in your chest. Hold the dumbbells an inch apart straight above your head and turn your palms so they face your thighs. Lower the weights down to your sides by bending your elbows and stop when your upper arms parallel the floor. Push the weights back up and repeat.
Step 2
Execute a set of pike presses with your body weight. These build up your shoulders, upper chest and triceps. Place your hands on the floor slightly wider than shoulder-width apart and place your feet together on the bench. You should be in a push-up position at this point. Walk your hands backward as you lift your hips in the air. Keep your back, legs and arms straight as you get your body into an inverted angle position. Maintain this body angle as you lower your head toward the floor. Stop when your forehead is within an inch of the floor, push yourself back up and repeat.
Step 3
Perform barbell pullovers to work your latissimus dorsi muscles on your back. Place your shoulders perpendicular on the bench, place your feet flat on the floor and hold a barbell straight above your chest with your elbows slightly bent. Keep this bend as you lower the barbell behind your head and toward the floor in an arcing motion. Raise the bar back up and repeat.
Step 4
Stand with your back to the bench to do dips. This exercise builds the triceps muscles on the back of the upper arms. Bend down, place your hands shoulder-width apart on the edge of the bench and walk your feet forward until your legs are straight. Point your toes up, move your butt in front of the bench and lower yourself down by bending your elbows. Stop when your upper arms parallel the floor, push back up and repeat.
Step 5
Sit on the end of the bench to do seated curls to build your biceps which are found on your upper, front arms. Hold dumbbells down at your sides with your palms facing in. Lift them up toward your shoulders and twist your wrists so your palms face up. Squeeze your biceps for a full second, slowly lower the dumbbells back down and repeat.
Step 6
Stand behind the bench to do step-ups. Step-ups, which are normally done on an exercise platform, work your glutes, quadriceps and hamstrings. Hold dumbbells at your sides and step onto the bench with your left foot. Press your weight down, lift yourself up and move your right leg in the air in front of your body. Hold this position for a second, step back down with your right foot and then left. Repeat leading with your right foot and continue to alternate each lead foot.
Tips and Warnings
- Aim for eight to 12 reps with your exercises.
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