Your Cart is Empty

How to Incorporate a Bench into Your Full-Body Workout

April 21, 2023 3 min read

How to Incorporate a Bench into Your Full-Body Workout

A bench is a staple piece of equipment in any gym, and for good reason. Not only is it versatile and easy to use, but it can also be incorporated into a variety of full-body workouts. In this article, we will discuss how to effectively use a bench in your fitness routine to target various muscle groups and elevate your workouts.

Shop The Collection: Benches

Benefits of Using a Bench

First and foremost, a bench allows for a stable and secure surface to perform exercises on. This is especially important when it comes to exercises like the bench press, which involves lifting heavy weights and puts a lot of strain on the upper body. A bench also allows for proper form and alignment, reducing the risk of injury.

In addition to providing support and stability, a bench can also add variety to your workouts. It allows for a range of exercises to be performed, including chest presses, tricep dips, step ups, and more. By mixing and matching these exercises, you can create a full-body workout that targets multiple muscle groups.

Finally, a bench is a convenient and space-efficient piece of equipment. It can easily be adjusted to accommodate different heights and can be tucked away in a corner when not in use. This makes it a great option for those with limited space or those who prefer to workout at home.

CAP Barbell Adjustable FID Workout Benches Shop The Gear: CAP Barbell Adjustable FID Workout Benches, from $149.99 CAD

Full-Body Workout Using a Bench

Now that we've covered the benefits of using a bench in your workouts, let's dive into a sample full-body workout that utilizes this piece of equipment. This workout can be performed in a gym or at home with minimal equipment. All you need is a bench and a set of dumbbells (or any other form of weight).

Warm Up

Before starting any workout, it's important to warm up your muscles to prevent injury. A simple warm up could include a few minutes of light cardio, like jogging in place or jumping jacks, followed by some dynamic stretches. These stretches should target the muscle groups you will be working in your workout, such as the chest, triceps, and legs.

Chest Press

The chest press is a classic exercise that targets the chest muscles (pectoralis major) as well as the triceps and shoulders. To perform the chest press on a bench, lie down on the bench with your feet flat on the ground. Hold a dumbbell in each hand with your palms facing outward. Slowly extend your arms up, then lower them back down to the starting position. Repeat for the desired number of reps and sets.

Pro tip: make sure to keep your core engaged and avoid arching your back during this exercise to maintain proper form and avoid injury.

Tricep Dips

Tricep dips are a great way to target the tricep muscles (triceps brachii) and build upper body strength. To perform tricep dips on a bench, place your hands on the edge of the bench and extend your legs out in front of you. Slowly lower your body down towards the ground, then push back up to the starting position. Repeat for the desired number of reps and sets.

Pro tip: you can make this exercise more challenging by adding weight, such as by holding a dumbbell between your feet. You can also modify the exercise by placing your feet on a higher surface, like a step or box, to increase the range of motion.

Step Ups

Step ups are a great lower body exercise that targets the quadriceps, hamstrings, and glutes. To perform step ups on a bench, stand facing the bench with a dumbbell in each hand. Place one foot on the bench and push through that foot to lift yourself up and onto the bench. Step back down with the same foot, then repeat on the other side. Continue to alternate sides for the desired number of reps and sets.

Pro tip: you can make this exercise more challenging by increasing the height of the bench or by adding weight. You can also hold onto the dumbbells at your sides or overhead for an added challenge.

Cool Down

After completing your workout, it's important to cool down and stretch out your muscles. This can help reduce muscle soreness and improve recovery. A cool down could include some static stretches, like lunges or downward dog, followed by some foam rolling or other self-massage techniques.


A bench is a versatile and convenient piece of equipment that can be incorporated into a full-body workout to target multiple muscle groups. By mixing and matching exercises like chest presses, tricep dips, and step ups, you can create a well-rounded workout that challenges your entire body. Remember to always warm up and cool down properly to prevent injury and promote recovery. With a little creativity and dedication, a bench can become a valuable tool in your fitness routine.