Beyond Weight Loss: Unlocking the Power of Weight Benches for Fat Burning

When we talk about weight loss, it's crucial to zero in on fat loss specifically,  Unlike the vague concept of 'losing weight' which could mean anything from muscle to water, targeting fat loss is a precise science.

Why focus on fat, you ask? Because it's a powerhouse in creating that essential caloric deficit, the golden key to fat loss. This deficit is achieved either by eating less, exercising more, or, ideally, a blend of both. And that's where lifting weights comes into play, burning substantial calories and contributing significantly to this deficit.

With a weight bench, you dive into the world of fat loss, a proven method not only to shed fat but also to revitalize your entire metabolism.

But there's more! Lifting weights on your bench isn't just about losing fat; it's about gaining something invaluable - muscle mass. More muscle equates to more strength and fitness, yes, but also an accelerated metabolism. Your body turns into a calorie-burning machine, even at rest, because those new muscles demand extra energy.

Here’s the intriguing part: Muscles are denser and weigh more than fat. So, as you get trimmer with your weight bench workouts, your weight might paradoxically stay the same or even increase slightly. But don’t let that deter you. This is a sign of becoming leaner, more toned, and healthier, not just 'lighter'. Forget the scale for a moment and let the mirror and the fit of your pants be your true guides. If they’re looser, you’re winning your fitness battle!

Here is some weight bench workout for fat burning, it only use a workout bench, a barbell, a set of dumbbells, and a tib bar, so grab your home gym equipment and start your fat burning journey.

• Bodyweight Weight Bench Workout
• Barbell Workout: Powering Up Your Weight Bench Routine
• Incorporating Dumbbells: Targeted Training on the Weight Bench
• Tib Bar Workout: Tib Bar Exercises on Your Weight Bench

Bodyweight Weight Bench Workout

Bench Dips

Target Muscles: Triceps, shoulders, and chest.

How to Do: Sit on the edge of the bench, hands next to hips. Slide your bottom off the bench with your legs extended. Lower your body by bending your elbows to a 90-degree angle, then push back up. Keep your shoulders down and elbows close to your body.

Incline Push-ups

Target Muscles: Chest, shoulders, and triceps.

How to Do: Place your hands on the bench, slightly wider than shoulder-width apart. Step your feet back so your body forms a straight line from head to heels. Lower your chest to the bench by bending your elbows, then push back up to the starting position.

Step-ups

Target Muscles: Quads, hamstrings, and glutes.

How to Do: Stand in front of the bench. Step up onto the bench with one foot, pressing through your heel to lift your body up. Bring the other foot up so you are standing on the bench, then step back down and repeat. Alternate legs.

Bench Plank

Target Muscles: Core, shoulders, chest.

How to Do: Place your forearms on the bench, elbows aligned below your shoulders. Extend your legs behind you, resting on your toes. Keep your body in a straight line from head to heels. Hold this position, keeping your core engaged.

Single-leg Bulgarian Split Squats

Target Muscles: Quads, hamstrings, glutes, and core.

How to Do: Stand about two feet in front of the bench. Extend one leg back and place the top of your foot on the bench. Bend your front knee to lower your body towards the ground, keeping your chest up and front knee in line with your toes. Push through your front heel to return to the starting position. Switch legs after completing the set.

Barbell Workout: Powering Up Your Weight Bench Routine

Barbell exercises are the substance of the best strength training programs because they’ll help you gain muscle and strength faster than anything else.

What’s more, they simplify your training, too.

Let’s begin with barbell chest exercise variations using a flat or angled bench.

Barbell Bench Press

The  barbell bench press is one of the single best upper-body barbell exercises you can do because it trains every major muscle group in above your waist, particularly your pecs, triceps, and deltoids.

 

1. Lie on a flat bench with your feet flat on the floor, directly under your knees.
2. Pull your shoulder blades together and down, and without lifting your butt or shoulders off the bench, slightly arch your back.
3. Grab the bar with your hands slightly wider than shoulder width apart, take a deep breath, brace your core, and unrack the barbell.
4. Bring the barbell to the middle of your chest, making sure to keep your elbows tucked at about a 45-degree angle relative to your body.
5. When the bar touches your chest, explosively press the bar back to the starting position.

Barbell Incline Chest Press

The barbell incline press is an essential exercise for building your upper chest. The inclined angle changes the loading on your pectoral muscles and works the upper half as well as the shoulders.

1. Lie on a bench that’s angled at 30-to-45 degrees and place your feet flat on the floor.
2. Pull your shoulder blades together and down, and without lifting your butt or shoulders off the bench, slightly arch your back.
3. Grab the bar with your hands slightly wider than shoulder-width apart, take a deep breath, brace your core, and unrack the barbell.
4. Bring the barbell to your upper chest, making sure to keep your elbows tucked at about a 45-degree angle relative to your body.
5. When the bar touches your chest, explosively press the bar back to the starting position.

Decline Barbell Bench Press

 Decline Barbell Bench Press，this angle reduces shoulder involvement and is somewhere between a flat bench and a dip. It’s a good addition to your routine if you want a break from flat benching or if you want to use the decline bench press as an accessory exercise for your pecs.

1. Lie on a decline bench, secure your feet under the pads (if available) and adjust your body so your eyes are under the bar.
2. Pull your shoulder blades together and down, and without lifting your butt or shoulders off the bench, slightly arch your back.
3. Grab the bar with your hands slightly wider than shoulder-width apart, take a deep breath, brace your core, and unrack the barbell.
4. Bring the barbell to your upper chest, making sure to keep your elbows tucked at about a 45-degree angle relative to your body.
5. When the bar touches your chest, explosively press the bar back to the starting position.

 

Seated Barbell Overhead Press

The seated barbell overhead press and the standing barbell overhead press are very similar shoulder barbell exercises. However, because the seated barbell overhead press doesn’t require as much full-body coordination, you can lift heavier weights and progress faster, which is generally better for muscle growth.

1. Set up an upright bench in a squat rack or power rack, or use a seated barbell press station.
2. Sit in the seat and press your back against the bench, reach your arms overhead, and take a note of the height of your wrists in relation to the rack—this is the height you should set the barbell on the hooks.
3. Set the barbell on the hooks, sit down, and grip the bar with a shoulder-width grip and your palms facing away from you.
4. Unrack the barbell and lower it to your collarbone.
5. Once the bar reaches your collarbone, press the bar toward the ceiling and return to the starting position.

Close-Grip Barbell Bench Press

1. The close-grip bench press is most people’s go-to barbell tricep exercise because it allows you to safely and effectively train all three heads of the triceps with heavy weights (which can be difficult with other triceps exercises, like the skullcrusher).
2. Lie on a flat bench, pull your shoulder blades together and down, and without lifting your butt or shoulders off the bench, slightly arch your back.
3. Grab the bar with a shoulder-width grip or slightly narrower and unrack the barbell so it’s directly above your chest.
4. Bring the barbell to your lower chest while keeping your elbows tucked at about a 30-degree angle relative to your torso.
5. When the bar touches your chest, explosively press the bar back to the starting position.

Bench workout combo - build your small gym

Barbell Sit-up

The biggest benefit of the barbell sit-up is it’s easy to add weight to. Being able to add weight to “sit-up” exercises increases their effectiveness and allows you to take advantage of progressive overload (which is the most important driver of muscle growth).

1. Lie on a sit-up bench with your feet wedged under the foot pads.
2. Using both hands, hold a barbell directly above your chest with your arms straight.
3. Keeping your arms perpendicular to the floor and your back flat, use your ab muscles to lift your chest toward the ceiling until your lower back comes completely off the bench.
4. Reverse the movement and return to the starting position.

Incorporating Dumbbells: Targeted Training on the Weight Bench

Dumbbells and a bench to get a fantastic workout that targets your stomach, arms, buttocks, and legs.

Dumbbells workout with a bench save space and deliver a perfect total-body workout in a short amount of time. Perform each exercise in a row. Complete three rounds, pausing only until you’ve finished a complete circuit. The goal is to keep your heart pumping hard throughout the workout, so take a minute between rounds.

Related: Total-Body Transformation: The $699 Secret to Ultimate Home Gym Power

 

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Tib Bar Workout: Tib Bar Exercises on Your Weight Bench

Tib Bar Tibialis raises

Tibialis Raises are the go-to method of strengthening the Tibialis Anterior muscle. They make your shins and ankles stronger. That way you become more resilient to Tibialis Anterior pain and shin splints.

1. Load up the Tib Bar with an appropriate amount of weight.
2. Attach the clip and move it to locked position.
3. Sit on a bench or couch with your feet hanging over the edge. Place feet in the Tib Bar.
4. With controlled motion, pull your toes towards your knees and hold for 1 second.
5. With controlled motion, return your feet to starting position. Stay in the stretched bottom position for 1 second.

Some workouts with Tib-bar: