A bench is a piece of exercise equipment used for strength training and plyometrics. The bench can be adjusted to target different muscle groups or to add variety to basic exercises. You can incorporate dumbbells, barbells or medicine balls into bench exercises to increase resistance. You can perform a total body workout routine with an exercise bench.
Barbell Chest Press
The barbell chest press works the chest and shoulder muscles. Lie back on the bench. Hold the barbell over your chest with your arms straight. Lower the barbell down toward your chest. Press the weight up until your arms are extended. Repeat for four sets of 12 to 15 repetitions.
Single-arm Dumbbell Row
Single-arm dumbbell rows engage the upper back muscles. Place your right knee on the bench with your left foot on the floor. Rest your right hand on the edge of the bench in front of your right knee. Hold a dumbbell in your left hand with your left arm hanging perpendicular to the ground. Squeeze your left elbow back and up. Keep your elbow close to your body. Hold this position for one count. Release your arm down to the starting position. Repeat for four sets of 12 to 15 repetitions for each arm.
Single-leg Lunge
Single-leg lunges stimulate the quadriceps, hamstrings, glutes and calves. Stand in front of the bench with a dumbbell in each hand. Face your back to the bench. Place your left foot behind you on the bench. Lower your hips toward the ground until your right knee is bent at 90 degrees. Press yourself up and return to the starting position. Repeat for four sets of 12 to 15 repetitions for each leg.
Stability Ball Triceps Dip
Stability ball triceps dips target the triceps and shoulders. Sit on the bench with your hands placed by your hips and palms facing forward. Sit your feet on the stability ball. Lift your hips off of 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 up until your arms are straight. Repeat for four sets of 12 to 15 repetitions.
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