Exercise bench – What workouts can I do with one?
Exercise benches are versatile pieces of equipment that can greatly enhance your home gym setup or your workout routine at the fitness center.
Whether you’re a beginner or a seasoned fitness enthusiast, there are several exercise bench brands in Singapore to buy and start your fitness journey. It is among the valuable home gym equipment’s to buy for targeting various muscle groups and achieving a full-body workout.
In this comprehensive guide, we’ll explore the many workouts you can do with an exercise bench, from basic movements to more advanced exercises.
- Flat Bench Press
The flat luxury exercise bench press is a fundamental exercise for building upper body strength, particularly targeting the chest, shoulders, and triceps.
By lying flat on the bench with your feet planted firmly on the ground, you can perform this classic exercise using either a barbell or dumbbells.
- Incline Bench Press
Adjusting the angle of the bench to a slight incline shifts the focus of the bench press to the upper chest and shoulders.
Incline bench presses help to develop a well-rounded chest and can add definition to your upper body.
- Decline Bench Press
Conversely, setting the bench to a decline position targets the lower chest muscles. Decline bench presses can help sculpt the lower chest area and provide balance to your chest development.
- Dumbbell Flyes
Dumbbell flyes are excellent for isolating the chest muscles and improving flexibility. By lying on the bench with a slight bend in your elbows, you can perform flye movements that stretch and contract the chest, helping to achieve a full range of motion.
- Seated Shoulder Press
Using an adjustable bench set to a vertical position, you can perform seated shoulder presses to target the deltoid muscles.
This exercise helps to build shoulder strength and stability while also engaging the triceps.
- Incline Dumbbell Row
By lying face down on an inclined bench and holding dumbbells in each hand, you can perform incline dumbbell rows to target the upper back muscles. This exercise helps to improve posture and build strength in the back and arms.
- Bulgarian Split Squats
Placing one foot behind you on the bench while holding dumbbells in each hand, you can perform Bulgarian split squats to target the quadriceps, glutes, and hamstrings.
This unilateral exercise helps to improve balance and stability while also strengthening the lower body.
- Step-Ups
Using an high end exercise bench as a platform, you can perform step-ups to target the quadriceps, hamstrings, and glutes.
Step-ups are a functional exercise that mimics movements used in daily activities and sports.
- Tricep Dips
Positioning your hands behind you on the edge of the bench while keeping your legs extended in front of you, you can perform tricep dips to target the triceps and shoulders. This bodyweight exercise is effective for building arm strength and definition.
- Abdominal Bench Exercises
Exercise benches can also be used to target the abdominal muscles. By lying flat on the bench with your legs extended or knees bent, you can perform exercises such as bench crunches, leg raises, and reverse crunches to strengthen the core and improve overall stability.
- Lying Leg Curl
Utilizing the leg attachment on the exercise bench, you can target the hamstrings with lying leg curls. Lie face down on the bench with your legs extended and the ankle pads resting on the back of your ankles.
Contract your hamstrings to bend your knees and pull the ankle pads towards your glutes. This exercise effectively isolates the hamstrings, helping to improve strength and muscle definition in the back of the thighs.
- Reverse Lunges
With one foot resting on the exercise bench behind you, perform reverse lunges to target the quadriceps, glutes, and hamstrings.
Step backward with one foot and lower your body until both knees are bent at a 90-degree angle.
Push through the heel of your front foot to return to the starting position. Reverse lunges are a functional exercise that improves lower body strength, balance, and coordination.
- Incline Bench Sit-Ups
Adjusting the workout bench to a decline position allows you to perform incline bench sit-ups or you can also do a workout bench with weights, which effectively target the abdominal muscles.
Secure your feet under the leg pads and lie back on the bench with your knees bent and hands behind your head.
Engage your core muscles to lift your upper body towards your knees, then lower back down with control. Incline bench sit-ups are an excellent way to challenge the abdominal muscles and improve core strength.
- Single-Leg Bench Squats
Using the exercise bench as a support, perform single-leg bench squats to target the quadriceps, glutes, and stabilizing muscles.
Stand facing away from the bench with one foot resting on the bench behind you. Lower your body into a squat position by bending your front knee and keeping your chest upright.
Push through the heel of your front foot to return to the starting position. Single-leg bench squats help to improve balance, stability, and lower body strength.
- Push-Up Variations
Elevating your hands on the exercise bench allows you to perform push-up variations that target different muscle groups.
For example, incline push-ups with your hands on the bench target the upper chest and shoulders, while decline push-ups with your feet on the bench target the lower chest and triceps.
Incorporating push-up variations into your workout routine helps to strengthen the chest, shoulders, arms, and core muscles.
- Box Jumps
Using the exercise bench as a platform, you can perform box jumps to develop explosive power and improve lower body strength.
Stand facing the bench with your feet shoulder-width apart. Lower into a partial squat, and then explosively jump onto the bench, landing softly with both feet.
Step or jump back down to the starting position and repeat. Box jumps engage the quadriceps, glutes, hamstrings, and calf muscles, making them a dynamic addition to any workout focused on power and athleticism.
- Bench Press Variations
Aside from the traditional flat, incline, and decline bench press, there are several variations you can perform to add variety and challenge to your chest workouts.
Close-grip bench presses target the triceps more intensely, while wide-grip bench presses emphasize the chest muscles.
Utilizing different grip widths and angles on the exercise bench can help to stimulate muscle growth and prevent plateaus in your training.
- Bench Dips
Similar to tricep dips, bench dips target the triceps, shoulders, and chest muscles. Sit on the edge of the exercise bench with your hands gripping the edge beside your hips and your legs extended in front of you.
Lower your body by bending your elbows until your upper arms is parallel to the ground, then push back up to the starting position.
Bench dips are an effective bodyweight exercise for building upper body strength and muscular endurance.
- Plyometric Push-Ups
Elevating your hands on the exercise bench allows you to perform plyometric push-ups, which involve explosive movements to increase power and speed.
Start in a plank position with your hands on the bench and perform a push-up with enough force to lift your hands off the bench at the top of the movement.
Land softly and immediately lowers into the next push-up. Plyometric push-ups engage the chest, shoulders, triceps, and core muscles, making them an advanced variation of the traditional push-up.
- Lateral Step-Ups
Using the exercise bench as a platform, perform lateral step-ups to target the outer thighs, glutes, and hip abductor muscles.
Stand beside the bench with one foot on the bench and the other foot planted firmly on the ground. Step up onto the bench, and then step down with the opposite foot.
Alternate between sides to perform lateral step-ups and engage both legs equally to improve balance and symmetry.
Conclusion
Exercise benches are incredibly versatile pieces of equipment that offer a wide range of workout options for targeting various muscle groups.
Whether you’re focusing on building strength, improving muscle definition, or enhancing functional fitness, a gym bench for home use can be a valuable addition to your workout routine.
By incorporating the exercises mentioned in this guide, you can create a comprehensive and effective workout plan that helps you achieve your fitness goals.
