A workout bench or flat bench is a piece of exercise equipment used for strength training. A bench can be used for a weight lifting or to add variety to basic exercises like push-ups. You can use the bench with other equipment like dumbbells, barbells or a medicine ball to add resistance to exercises. You can work your entire body with basic bench exercises.
Single Arm Rows
Single arm rows work your back muscles. Place your right knee on the bench and your left foot on the ground. Position your right palm on the front edge of the bench. Hold a dumbbell in your left hand with your palm facing inward. Let your left arm hang straight. Squeeze your back and bend your elbow back until it is bent at 90 degrees. Keep your elbow close to your body. Hold for 1 second. Slowly lower your arm down to the starting position. Repeat for three sets of 15 repetitions on each side.
Chest Press
Chest press engages the muscles in the chest and shoulders. Lie back on the bench with a dumbbell in each. Extend your arms straight over your chest with your palms facing forward. Lower the weights until your elbows are bent at 90 degrees. Press up until your arms are straight and return to the starting position. Repeat for three sets of 15 repetitions.
Tricep Dips
Performing tricep dips stimulates the triceps, core and shoulders. Begin seated on the bench with your legs straight in front of you. Place your hands next to your hips with your palms facing forward. Lift your hips off the bench so your hands are supporting your body weight. Lower your hips toward the ground until your elbows are bent at 90 degrees. Press back up until your arms are straight. Repeat the exercise for three sets of 15 repetitions.
Step-ups
Step-ups target the muscles in the quadriceps, hamstrings, glutes and calves. Stand in front of the bench. Step up with your right foot and bring your left foot up to meet your right. Step back down with your right foot and bring your left foot down to the floor. Switch legs and repeat the movement. Continue alternating legs for three sets of 15 repetitions on each side.
References
- Bodybuilding: Compound Exercise
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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