A flat weight bench is a gym staple. Usually, these benches are used as something to lay on while strengthening the chest muscles, but a flat bench has many more uses. These exercises work different muscle groups throughout the body and use no other equipment. Perform two sets of 12 repetitions of each of the following exercises on nonconsecutive days of the week. Always check with your doctor before beginning a new exercise program.
Leg Raises
Lie on the bench on your back, with legs straight and hanging off the end of the bench. Keep your abs tight and press your back flat into the bench. Hold on to the sides of the bench to steady yourself. Start with your legs even with your hips and exhale as you use your abs to bring them up; perpendicular to the floor. Inhale and lower to complete the rep. If you feel a strain in your back, shorten your range of motion.
Bench Dips
Sit in the middle of the bench, facing sideways. Pace your hands on the edge of the bench, then walk out a step so that your hips are off the bench and your legs, bent at 90 degrees, are supporting your lower body. While keeping your shoulder relaxed, inhale and bend at the elbows to 90 degrees. Exhale and straighten your arms to push yourself back up using your triceps, the muscles in the back of your arms.
Elevated Pushup
This tweak to a simple pushup changes the angle of the muscles in the chest and shoulders, making the exercise more difficult. Start on your hands and knees in front of the bench with your hands slightly wider than your shoulders. Place your feet on the bench, just as you would if you were doing a pushup on the floor. Inhale as you bend at the elbows and lower yourself down. Go down as far as comfortable, then exhale and straighten your arms to push yourself up.
Single-leg Squat
Begin by standing about 12 inches in front of the bench, with feet shoulder-width apart and knees slightly bent. Steady your weight over your right leg and place the left behind you on the bench. Inhale as you squat with your right leg and exhale to push yourself back to standing. Do not let your knee go in front of your toe on your squatting leg. Complete two sets on each leg.
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