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If you're just starting out on your fitness journey, an exercise bench can be a great tool to have in your home gym. Not only are they affordable and versatile, but they also allow you to perform a wide range of exercises that target various muscle groups in your body. In this article, we'll be discussing some beginner-friendly exercise bench workouts that you can try at home or at the gym.
Shop The Collection: BenchesThe chest press is a classic exercise that targets your chest muscles, also known as the pectoral muscles. To perform this exercise, lie down on the exercise bench with your feet firmly planted on the ground and your hands grasping the dumbbells. Lift the dumbbells up and straighten your arms, bringing them together above your chest. Slowly lower the dumbbells back down to the starting position and repeat the movement for the desired number of reps.
To increase the difficulty of this exercise, you can use heavier dumbbells or perform the exercise on an incline bench. Conversely, if the chest press is too challenging, you can decrease the weight of the dumbbells or perform the exercise on a decline bench to make it easier.
Shop The Gear: Altas AL-3018 Multi-Functional Bench, $469.00 CAD
Tricep dips are a great exercise for toning and strengthening the muscles in your arms, specifically the tricep muscles located at the back of your upper arm. To perform this exercise, sit on the edge of the exercise bench with your hands grasping the edge. Walk your feet out in front of you and lift your hips off the bench, supporting your bodyweight with your hands. Slowly lower your body down towards the ground and then push back up to the starting position. Repeat this movement for the desired number of reps.
To make this exercise easier, you can bend your knees and keep your feet on the ground. To make it more challenging, you can straighten your legs and lift your feet off the ground, or you can hold onto a weight plate or dumbbell for added resistance.
Step-ups are a great lower body exercise that targets your quadriceps, hamstrings, and glutes. To perform this exercise, stand in front of the exercise bench with a dumbbell in each hand. Place one foot on the bench and push through that foot to lift yourself up onto the bench. Step down with the opposite foot and repeat the movement on the other side. Continue alternating sides for the desired number of reps.
To make this exercise easier, you can use a lower bench or omit the dumbbells. To increase the difficulty, you can use a higher bench or hold onto heavier dumbbells.
The leg press is another great lower body exercise that targets your quadriceps, hamstrings, and glutes. To perform this exercise, sit on the leg press machine with your feet firmly planted on the platform. Grasp the handles or press against the backrest for support. Slowly push the platform away from your body using your legs, straightening them as you go. Slowly bring the platform back towards your body and repeat the movement for the desired number of reps.
To make this exercise easier, you can use a lighter weight or perform the exercise with one leg at a time. To increase the difficulty, you can use a heavier weight or perform the exercise with both legs at once.
Bench lunges are another great lower body exercise that targets your quadriceps, hamstrings, and glutes. To perform this exercise, stand in front of the exercise bench with a dumbbell in each hand. Step backwards with one foot and lower your body down towards the bench. Push through the heel of your front foot to lift yourself back up to the starting position. Repeat the movement on the opposite side and continue alternating sides for the desired number of reps.
To make this exercise easier, you can omit the dumbbells or use a lower bench. To increase the difficulty, you can hold onto heavier dumbbells or use a higher bench.
