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Looking to add some variety to your workout routine and target specific muscle groups? An exercise bench can be a versatile and effective piece of equipment to incorporate into your workouts. Whether you're a beginner or a seasoned gym-goer, there are plenty of exercises that can be done with an exercise bench to help you achieve a lean and toned body. In this article, we'll go over some of the best exercise bench workouts for a range of muscle groups, as well as provide tips on how to properly execute each exercise.
Shop The Collection: BenchesOne of the most popular muscle groups to target with an exercise bench is the chest. Here are a few exercises you can try:
The bench press is a classic exercise that targets the chest, as well as the triceps and shoulders. To do this exercise, lie on your back on the exercise bench with your feet flat on the floor. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Lower the barbell to your chest, then press it back up to the starting position. Make sure to keep your elbows close to your body as you lower and raise the barbell. You can also use dumbbells instead of a barbell for this exercise.
The incline bench press targets the upper chest muscles and is similar to the regular bench press. The only difference is that the exercise bench is inclined at an angle, usually around 30 degrees. This angle targets the upper chest muscles more effectively. Follow the same steps as the regular bench press, but make sure to keep your feet planted firmly on the ground for stability.
The decline bench press targets the lower chest muscles and is also similar to the regular bench press. The exercise bench is declined at an angle, usually around 15-30 degrees. This angle targets the lower chest muscles more effectively. Follow the same steps as the regular bench press, but make sure to keep your feet planted firmly on the ground for stability.
An exercise bench can also be used to target the back muscles. Here are a few exercises to try:
Bent-over rows work the upper and middle back muscles. To do this exercise, stand facing the exercise bench and place your right leg on top of it. Lean forward and place your left hand on the bench for support. Grasp a dumbbell with your right hand, keeping your back straight and your core engaged. Pull the dumbbell up to your chest, then lower it back down. Make sure to keep your elbow close to your body as you lift and lower the dumbbell. Repeat on the other side.
Seated rows work the upper and middle back muscles and also engage the biceps. To do this exercise, sit facing the pulley machine with your feet planted firmly on the ground. Grasp the handles and pull them towards your chest, keeping your elbows close to your body. Slowly release the handles back to the starting position. Make sure to keep your core engaged.
The Superman exercise targets the lower back muscles and is done on the exercise bench. To do this exercise, lie face down on the exercise bench with your arms extended in front of you. Lift your arms, chest, and legs off the bench, then hold for a few seconds. Lower back down to the starting position and repeat. Make sure to keep your core engaged and your neck in a neutral position throughout the exercise.
An exercise bench is also useful for targeting the shoulder muscles. Here are a few exercises to try:
The shoulder press targets the deltoid muscles and is done seated on the exercise bench. To do this exercise, sit on the exercise bench with your feet planted firmly on the ground. Grasp a dumbbell in each hand and lift them to shoulder height. Press the dumbbells up above your head, then lower them back down to the starting position. Make sure to keep your core engaged and your neck in a neutral position throughout the exercise.
Lateral raises work the side deltoid muscles and can be done standing or seated on the exercise bench. To do this exercise, stand with your feet shoulder-width apart or sit on the exercise bench with your feet planted firmly on the ground. Grasp a dumbbell in each hand and lift your arms out to the sides until they are parallel to the ground. Lower your arms back down to the starting position. Make sure to keep your core engaged and your neck in a neutral position throughout the exercise.
Front raises target the front deltoid muscles and can be done standing or seated on the exercise bench. To do this exercise, stand with your feet shoulder-width apart or sit on the exercise bench with your feet planted firmly on the ground. Grasp a dumbbell in each hand and lift your arms out in front of you until they are parallel to the ground. Lower your arms back down to the starting position. Make sure to keep your core engaged and your neck in a neutral position throughout the exercise.
Don't forget about your leg muscles! An exercise bench can also be used to target the leg muscles. Here are a few exercises to try:
Lunges work the quadriceps, hamstrings, and glutes. To do this exercise, stand facing the exercise bench and place your right foot on top of it. Step forward with your left foot and lower your body until your left thigh is parallel to the ground. Push off with your left foot to return to the starting position. Make sure to keep your core engaged and your chest lifted throughout the exercise. Repeat on the other side.
Step-ups also work the quadriceps, hamstrings, and glutes. To do this exercise, stand facing the exercise bench and place your right foot on top of it. Step up onto the bench with your right foot, then bring your left foot up to meet it. Step back down with your left foot, then your right foot. Make sure to keep your core engaged and your chest lifted throughout the exercise. Repeat on the other side.
