Workout benches, also known as "weight benches," are popular pieces of fitness equipment in gyms, hotels and homes nationwide. They come equipped with a padded bench and durable support legs for stability when you are exercising. For the most part, workout benches are easy to use. By following the right steps, you can target all of your major muscle groups.
Step 1
Lie on the bench with your feet flat on the floor to do chest presses. Hold light dumbbells in your hands with your arms extended straight above you. Have your palms face forward and hold the weights an inch apart. Tighten your core and lower the weights down by bending your elbows. Stop when your upper arms are parallel to the floor, then push them back up to the starting point. Do 10 to 12 reps. Do not let your arms move forward and backward during the exercise.
Step 2
Sit on the end of the bench to do shoulder presses. Hold the dumbbells in your hands at shoulder height with your palms facing forward. Sit up straight, engage your core and push the weights straight above your head. Bring them towards each other until they are an inch apart, then lower them back down. Do 10 to 12 reps.
Step 3
Perform one armed lateral rows. Kneel on the bench with your right knee and have a dumbbell sitting on the ground on the left side of the bench. Place your left foot on the floor behind you and bend down until your back is just above parallel to the ground. Your right hand should be on the bench and you should be looking down so your neck is in neutral alignment. Grab the dumbbell and pull it up and back until it is by your hip. Keep your arm in tight against your side when you do this movement. Lower it back down, do 10 to 12 reps and switch sides.
Step 4
Use two benches to perform triceps dips. Place the benches parallel and slightly farther apart than the length of your legs. Place your heels on one bench and your hands on the edge of another bench. Keep your arms just under full extension at this point. Lower your body down by bending your arms. Stop when your elbows are 90 degrees, then push yourself back up. Do 10 to 12 reps. Make sure not let your elbows flare out to the sides when you do this exercise.
Step 5
Sit on the end of the bench to do biceps curls. Hold dumbbells in your hands with your palms facing in. Sit up straight, engage your core and curl the dumbbells up towards your chest. Twist your pinkies in at the top of the movement and squeeze for one second. Lower the weights back down and twist your palms so they are once again facing in. Do 10 to 12 reps.
Step 6
Work your legs by stepping on the bench. Stand perpendicular to the bench with dumbbells in your hands. Step up with your right foot, then left foot. Step back down with your right foot, then left foot. Do 10 to 12 step-ups leading with your right foot, then do 10 to 12 step-ups leading with your left foot.
Step 7
Perform pull-ins on the bench to work your abs. Sit on the center of the bench in a lengthwise position with your legs out in front of you. Lean back and hold on to the edges of the bench. Bend your knees and lift your legs up. Lower your upper body down towards the bench as you extend your legs straight in front of you. Crunch your body back up while drawing your knees in towards your chest. Do 10 to 12 reps. Do not let your feet touch the bench when you extend them out.
Things You'll Need
- Dumbbells
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