The weight bench is the center of most home gyms and gym workouts. Whether it's attached to your home gym machine or a portable, adjustable model, it's a sturdy base for exercises like the chest press and dumbbell row. But if you're creative, you can get more out of a weight bench. Since you've got to have a weight bench for a comprehensive home gym anyway, you might as well get the fullest use out of it.
Specifications
Most weight benches are designed to withstand your full body weight, plus the weight of any dumbbells or barbells you're using to work out. But benches do have maximum weight limits, just like any other type of exercise equipment. If you're a heavy individual or plan on lifting very heavy weights, check the weight bench's specifications to make sure it will support you.
Choosing a Sturdy Bench
A good weight bench should last for years if not decades. Look for models with a wide, welded base. The bench seat should have at least one inch of padding and be bolted securely to the frame. Push and pull on the edges of the bench seat, and sit on the edges. The bench should be stable and not twist at all as you torque on it.
Common Bench Exercises
Once you've got your weight bench, you can start to build a workout routine around it. Some common exercises you can use it for include:
Bench press: Lie on your back and press the weights up over your chest. Lower them down and out to either side of your chest. Stop when your elbows are at shoulder level and repeat. This works your chest, arms and shoulders.
Chest flyes: Lie on your back with a dumbbell in each hand. Open and close your arms like the covers of a book. This works your chest.
Dumbbell rows: Kneel with one knee on the bench. Lean forward and support yourself on the bench with one hand. Keep your back flat and level as you raise and lower a dumbbell in your free hand, using the same motion you'd use to start a lawnmower. This works your back, arms and shoulders.
Unusual Bench Exercises
Once you've mastered the standard bench exercises, you can add variety with some unusual body-weight exercises. Switching from free-weight exercises to body-weight exercises periodically provides new stimulus for your muscles and nerves, which might help you avoid a plateau. Some less-common bench exercises include:
Bench dips: Sit on the bench. Place your hands beside you, fingers lapping over the bench edge. Scoot forward and lower your body off the bench, keeping it as close to the bench as possible. Stop when your elbows are bent at a 90-degree angle. Straighten your arms to push yourself up. Repeat. This works your triceps and shoulders.
Bench push-ups: Place both hands on the bench and extend your legs behind you. Your body should be straight from head to heels. Bend your arms, lowering your chest toward the bench. Straighten your arms to push yourself away. Repeat. This works your chest, arms and shoulders.
Bench lunges: Take a large step away from the bench. Place the top of your left foot on top of the bench. Squat down on your right leg until it's bent at a 90-degree angle. Your left knee will naturally bend, too. Straighten back up and complete a full set before switching to the other side. This works your quads, hamstrings, adductors and glutes.
Bench Cardio
Workout benches aren't designed for cardio workouts, but you can still wring a few exercises out of them for high-intensity intervals. Examples include doing ski jumps from side to side over the bench --- if you're able to clear it safely --- or doing tap-ups. To do tap-ups, stand facing the bench. Lift one leg and tap your foot on the bench. Repeat with the other side. Continue alternating from foot to foot as quickly as possible.
Sets and Reps
A single set of 12 repetitions for each exercise is usually enough to build strength, as published on MayoClinic.com. If you'd rather build muscular endurance than strength, aim for about 15 repetitions instead.
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