Many home and commercial gyms make extensive use of the weight bench, a piece of training equipment with a padded surface supported by steel legs. When it comes to exercise, the bench has more to offer than meets the eye. You can target every major muscle group with the bench. Perform exercises with the bench alone or incorporate other tools to get an adequate workout.
Step 1
Lie face up on the bench to do chest presses with dumbbells. Extend your arms above and hold the weights an inch apart with your palms facing forward. Lower the weights to your sides by bending your elbows. Stop when you feel a strong contraction in your chest muscles and push the weights back up to the starting point.
Step 2
Press dumbbells above your head to work your shoulders. Sit on the end of the bench while holding dumbbells just outside your shoulders with your palms facing forward. Push the weights up and toward each other until they are an inch apart. Lower the weights back to the starting position and repeat.
Step 3
Kneel on the bench to do one-arm rows for your back. Place your right knee on the bench and place a dumbbell on the floor to the left of the bench. Place your right hand on the front of the bench and your left foot behind you on the ground. Reach down and grab the dumbbell with your palm facing in. Lift it up to the height of your left hip, lower it back down and repeat. Do a set and switch sides. Keep your back flat and just higher than parallel to the ground during this exercise. Make sure your arm stays tight against your body as you lift the dumbbell.
Step 4
Line up two benches parallel to each other and slightly wider apart than the length of your legs to do dips. Grab the edge of one bench and place your heels up on the other bench. Lower your body down until your upper arms parallel the floor. Push yourself back up and repeat.
Step 5
Sit on the end of the bench to work your biceps. Hold dumbbells down at your sides with your palms facing in. Lift the weights and twist your wrists so your palms are facing your chest. Slowly lower the weights back down and repeat.
Step 6
Step onto the bench to work your legs. Stand in front of the bench with your feet together and dumbbells in your hands. Place your right foot on the bench, then your left foot. Step back down with your right foot then left foot. Step back up leading with your left and step down leading with your left. Keep alternating your lead foot with each step-up.
Step 7
Grasp the edges of the bench to do leg pull-ins for your abs. Sit lengthwise on the bench with your legs elevated straight in front of you. Grab the edges of the bench behind you and lean backward slightly. Pull your knees into your chest as you sit forward. Reverse the motion and extend your legs straight back out.
Tips and Warnings
- Perform 10 to 12 reps and three to four sets of each exercise. Work out tree times a week on nonconsecutive days.
Things You'll Need
- 2 benches
- Dumbbells
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