Your Cart is Empty
Exercise benches are a staple in any home gym or commercial fitness facility. They provide a stable and versatile platform for a wide range of exercises, making them a valuable tool for total body conditioning. In this article, we'll go over some of the best exercises you can do on an exercise bench to work your entire body and improve your overall fitness level.
An exercise bench is a great tool for working your upper body, particularly your chest, shoulders, and triceps. Here are a few exercises you can try:
Lie on the bench with your feet firmly planted on the ground and your head, shoulders, and hips in a straight line. Hold a pair of dumbbells or a barbell at shoulder level with your palms facing out. Exhale as you extend your arms and press the weights upward, keeping your elbows close to your sides. Inhale as you lower the weights back down to the starting position. Repeat for the desired number of repetitions.
Sit on the bench with your feet firmly planted on the ground and your head, shoulders, and hips in a straight line. Hold a pair of dumbbells or a barbell at shoulder level with your palms facing out. Exhale as you extend your arms and press the weights upward, keeping your elbows close to your sides. Inhale as you lower the weights back down to the starting position. Repeat for the desired number of repetitions.
Position your hands on the edge of the bench behind you, with your fingers facing toward your body. Extend your legs out in front of you, keeping them straight and your feet together. Lower your body toward the floor by bending your elbows, then press up to the starting position. Repeat for the desired number of repetitions.
In addition to working your upper body, an exercise bench can also be used to target your lower body muscles. Here are a few exercises to try:
Stand facing the bench with one foot on the bench and one foot on the ground. Lower your body by bending your knees and lowering your back leg toward the ground. Keep your front knee directly over your ankle as you lower your body. Push through your front heel to return to the starting position. Repeat on the other side. Do the desired number of repetitions on each side.
Stand facing the bench with one foot on the bench and one foot on the ground. Step up onto the bench with your lead foot, pressing through your heel to lift your body up. Step back down with your lead foot, then repeat on the other side. Do the desired number of repetitions on each side.
Stand facing the bench with your feet shoulder-width apart. Squat down and jump up onto the bench, landing softly on the balls of your feet. Step back down to the starting position and repeat for the desired number of repetitions.
In addition to targeting specific muscle groups, you can also use an exercise bench to do full body exercises that work multiple muscle groups at once. Here are a few examples:
Place your hands on the edge of the bench, positioning them slightly wider than shoulder-width apart. Walk your feet back and straighten your legs, so your body is in a plank position. Lower your body toward the bench by bending your elbows, then press back up to the starting position. Repeat for the desired number of repetitions.
Stand facing the bench with your feet shoulder-width apart. Squat down and place your hands on the bench. Jump your feet back into a plank position. Perform a push-up, then jump your feet back up to the bench. Stand up and jump up, reaching your hands overhead. Land softly and repeat for the desired number of repetitions.
Place your hands on the edge of the bench, positioning them slightly wider than shoulder-width apart. Walk your feet back and straighten your legs, so your body is in a plank position. Hold this position for a few seconds, then lower your body down to the bench as you would for a push-up. Press back up to the starting position, then return to the plank position. Repeat for the desired number of repetitions.
