A standard weight bench is constructed out of durable steel with padding on the top. This popular piece of fitness equipment looks very basic, but it can be used many different ways. When you are trying to get into better shape and transform your body, you need to look no further than the bench and a set of dumbbells to work all your major muscle groups.
Step 1
Lift dumbbells above your body to work your chest. Lie on the bench and hold the dumbbells straight above you with your palms facing your feet. Lower them down by bending your elbows. Stop when your upper arms are parallel to the floor, then push them back up. Stop when the weights are an inch away from each other and repeat.
Step 2
Sit on the edge of the bench to target your shoulders. Hold dumbbells in your hands with your arms hanging straight down at your sides. Keep your back straight and lift the weights up to your sides. Stop when your arms are parallel to the floor and slowly lower them back to the starting point.
Step 3
Target your back with dumbbell back rows. Place a dumbbell on the right side of the bench on the ground. Kneel on the bench with your left knee and place your left hand on top of the bench for support. Step your right foot back until it is straight up, and bend forward until your back is parallel to the ground. Reach down and grab the dumbbell with your right hand. Pull it up until it is next to your right hip and slowly lower it toward the ground. Stop when your arm is completely extended. Do a series of reps and switch sides.
Step 4
Hold on to the bench to do triceps dips. Place your hands on the edge of the bench and place your heels on the floor with your legs straight. Lower your butt down by bending your elbows. Stop when your upper arms are parallel to the ground, and push yourself back up.
Step 5
Focus on your biceps by doing concentration curls. Sit perpendicular on the bench with your feet spread apart in a wide stance. Hold a dumbbell in your right hand and bend down to brace your right elbow into the inside of your right thigh. Your arm should be hanging straight down at this point. Turn your wrist so your palm is facing behind you. Curl the dumbbell up and twist your wrist so your palm is now facing up. Slowly lower the dumbbell back down until your arm is straight. Do a set of reps and switch arms.
Step 6
Step up on the bench to work your legs. Hold dumbbells in your hands and stand right behind the bench with your feet together. Step on top of the bench with your right foot and then your left foot. Step back down with your right foot and then your left foot. Do a set of reps leading with your right foot, then do a set of reps leading with your left foot.
Step 7
Zero in on your abdominals. Sit perpendicular on the bench with your hands on the edge. Extend your legs out in the air as you lean back slightly. Feel your abs engage when you do this. Bring your knees in to your chest while leaning forward and squeeze for a second. Extend your legs back out and repeat.
Tips and Warnings
- When doing the back rows in step 3, make sure to keep your arm in tight against your body throughout the movement. Perform 10 to 12 reps and three to four sets of the dumbbell exercises. Aim for 15 to 20 reps with the reverse crunches.
Things You'll Need
- Dumbbells
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