If you're looking to build a strong, toned body without having to leave the comfort of your own home, a weight bench is an excellent piece of equipment to invest in. With just a weight bench and a set of dumbbells, you can perform a wide range of exercises that target every major muscle group in your body. In this article, we'll show you the 10 expert tips about getting the most out of your weight bench exercises to help you achieve a stronger, fitter body, and more confident than ever before. So grab your dumbbells and let's get started!
Exercise your chest
Dumbbell Flys
This exercise targets the chest muscles. Lie on the workout bench with your feet flat on the floor and your back and head pressed against the bench. Grasp the adjustable dumbbells with a neutral grip and hold them above your chest with your arms extended. Lower the dumbbells out to your sides until your arms are parallel to the floor, pause, and then bring them back up to the starting position.
Bench Press
This classic exercise targets the chest, shoulders, and triceps. Lie on the gym bench with your feet flat on the floor and your back and head pressed against the bench. Grasp the barbell with an overhand grip and lift it off the rack. Lower the bar to your chest, pause, and then push it back up to the starting position.
Work your glutes, legs
Bulgarian Split Squats
This exercise targets the legs and glutes and can be performed with dumbbells while using the adjustable weight bench as a back support. Stand facing away from the weight bench with one foot resting on the bench behind you. Bend your front knee to lower your body down towards the floor, keeping your back straight and your knee tracking over your toes. Push through your front heel to lift your body back up to the starting position.
Box jumps
Start by standing in front of the weight bench with your feet shoulder-width apart. Jump onto the bench, landing with both feet at the same time. Step down carefully and repeat for several reps.
Build a fit arm
Triceps dips
Sit on the edge of the adjustable workout bench with your hands next to your hips, fingers facing forward. Slide your butt off the bench and lower your body down towards the floor by bending your elbows. Push through your hands to lift your body back up to the starting position. Repeat for several reps.
Skull crushers
Lie on the folding weight bench with a dumbbell in each hand, arms extended straight up towards the ceiling. Bend your elbows to lower the weights towards your forehead, then extend your arms back up. Repeat for several reps.
Activate your ABS
Decline crunches
Lie on the gym bench with your head towards the ground and your feet secured under the foot pads. Place your hands behind your head and lift your upper body towards your knees, squeezing your abs at the top of the movement. Lower back down slowly and repeat for several reps.
Self Assisted Inverted Pullover Back Exercise
Lie down on your back on a adjustable gym bench, hold the bench with both hands behind your head, pull your upper body up towards the bench, lifting your legs up, lower your body back down and repeat for desired number of reps.
This exercise will work muscles from your arms and chest to your back and core down to your legs. This is a perfect movement to engage multiple muscle groups while hitting the abs.
Relax your body
Stretching
Use the weight bench as a support for various stretches, such as hamstring stretches, quad stretches, and chest stretches. Place your foot or hand on the bench and hold the stretch for 15-30 seconds.
Foam rolling
Use a foam roller to massage and release tension in various muscle groups, such as the hamstrings, quads, and back muscles. Sit on the bench and place the foam roller under your legs or back, then roll back and forth slowly.