Best Workouts With Bench: 10 Proven Exercises

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Looking for the best workouts with bench? Look no further. Whether you’re targeting specific muscle groups or looking to add variety to your routine, the bench has got you covered.

In this blog, we’ll explore the benefits of using a bench in your workouts, discuss how to choose the right bench for your needs, and share 10 proven exercises that you can do with a bench. Get ready to take your workout to new heights!

Maximizing Your Workouts With Bench

When it comes to strength training, the workout bench is a must-have tool. Its versatility allows for a wide range of exercises that target different muscle groups, making it an essential part of any workout routine.

Not only does the bench provide support and stability, but it also allows for proper setup and execution of exercises, ensuring that you get the most out of your workout.

Whether you’re a novice or an experienced lifter, the workout bench is an invaluable addition to your fitness arsenal.

The Benefits of Using a Bench in Workouts

Using a bench in your workouts offers a multitude of benefits. First and foremost, it allows for targeted exercises that effectively engage specific muscle groups.

For example, bench press exercises are renowned for their ability to target the chest muscles, triceps, and anterior deltoids. The range of motion offered by a bench also enhances the effectiveness of upper body exercises, allowing for a deeper stretch and increased muscle activation.

Additionally, the bench is not limited to just upper body exercises – it can also be used to target the lower body, such as with step-ups and Bulgarian split squats. Lastly, incorporating the bench into core exercises, like the seated Russian twist, helps to build core strength and stability.

Choosing the Right Bench for Your Workouts With Bench

When it comes to choosing the right bench for your workouts, there are a few key factors to consider. First and foremost, the bench should be adjustable to accommodate different exercises and body sizes.

An adjustable weight bench allows you to change the seat positions, including flat, incline, and decline positions, to target specific muscles and vary the intensity of your workout.

Additionally, the bench should be sturdy and durable, able to support your weight and withstand the demands of your workout routine.

If you’re setting up a home gym, a weight bench is a versatile piece of equipment that provides countless exercise options in a compact space. Consider these factors when selecting the perfect bench for your workout needs.

Core Exercises Using a Bench (Abs)

Core strength is essential for overall stability and posture, and the bench can be a valuable tool for targeting the core muscles.

Exercises such as the seated Russian twist and the bench leg pull-in specifically engage the abs, obliques, and lower back muscles.

By incorporating the bench into these exercises, you can enhance their effectiveness and isolate the targeted muscle groups.

Whether you’re looking to strengthen your abs for a toned midsection or improve lower back strength for better posture, the bench is an excellent addition to your core workout routine.

Exercise 1 – Seated Lateral Russian Twist

One of the most effective core exercises you can do when doing workouts with bench is the seated Russian twist. This exercise targets the obliques and lateral abs, helping to strengthen the side of your body.

Here’s how to perform the seated Russian twist with proper form and technique:

  • Start by sitting on the bench with your knees bent and feet firmly planted on the ground.
  • Lean back slightly, engaging your core muscles to maintain stability.
  • Hold a weight or medicine ball in front of your chest, keeping your elbows bent.
  • Twist your torso to the right, bringing the weight or ball to the right side of your body.
  • Return to the starting position and then twist your torso to the left, bringing the weight or ball to the left side of your body.
  • Repeat for the desired number of reps, keeping the movements controlled and engaging the obliques throughout the exercise.
  • Incorporating the bench into the seated Russian twist adds an extra level of challenge and stability, allowing for controlled and efficient movements. Include this exercise in your core workout routine to target the obliques and strengthen the side of your body.

Exercise 2 – Bench Leg Pull-In

Another fantastic exercise for targeting the core muscles when doing workouts with bench is the bench leg pull-in. This exercise primarily engages the lower abs and hip flexors, helping to tone and strengthen the lower core.

Here’s how to perform the bench leg pull-in correctly:

  • Start by sitting on the edge of the bench with your hands resting on the seat behind you for support.
  • Extend your legs out in front of you, keeping them together and hovering just above the ground.
  • Slowly bring your knees toward your chest, curling your lower body while engaging the lower abs and hip flexors.
  • Pause for a moment, then slowly extend your legs back out to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of reps, focusing on controlled and deliberate leg pull-ins.
  • Incorporating the bench into the leg pull-in exercise adds stability and support, allowing you to focus on the lower abs and hip flexors without straining your lower back. This exercise is a great addition to any core workout routine, helping to strengthen and define the lower core muscles.

Upper Body Exercises with a Bench (Triceps, Biceps, Chest, And Shoulders)

The bench is not just for core exercises – it can also take your upper body workout to the next level. Exercises such as the bench press, incline dumbbell curl, and decline push-up specifically target the muscles of the upper body, including the chest, back, and arms.

By incorporating the bench into these exercises, you can achieve better range of motion, engage the targeted muscles more effectively, and promote overall upper body strength and definition.

Exercise 3 – Barbell Bench Press

The bench press is a classic exercise that targets the chest muscles, triceps, and anterior deltoids. By lying flat on the bench and pressing the weight or barbell away from your chest, you engage the muscles of the chest, upper arms, and shoulders.

Here’s the proper form for the bench press:

  • Lie flat on the bench, gripping the barbell with your hands slightly wider than shoulder-width apart.
  • Lower the barbell down to your chest, keeping your elbows close to your body.
  • Press the barbell back up until your arms are fully extended, contracting the chest muscles.
  • Repeat for the desired number of reps, focusing on controlled movements and engaging the chest muscles throughout the exercise.
  • The bench press is a compound exercise that can be performed with a barbell or dumbbells, depending on your preference and fitness level. Incorporating the bench press into your workouts with bench is an excellent way to target the chest muscles, triceps, and anterior deltoids for increased strength and muscle definition.

Exercise 4 – Incline Dumbbell Curl

For those looking to build arm strength and definition with their workouts with bench, the incline dumbbell curl is a fantastic exercise to include in your routine. This exercise primarily targets the biceps, but also engages the muscles of the upper back and shoulders.

Here’s how to perform the incline dumbbell curl with proper form:

  • Adjust the bench to a 45-degree incline position.
  • Sit back on the bench, holding a pair of dumbbells with your arms extended and palms facing forward.
  • Curl the dumbbells towards your shoulders, keeping your elbows close to your body.
  • Squeeze the biceps at the top of the curl, then lower the dumbbells back down to the starting position.
  • Repeat for the desired number of reps, maintaining controlled movements and engaging the biceps throughout the exercise.
  • Incorporating the incline bench position into the dumbbell curl adds an extra challenge and range of motion, allowing you to effectively target the biceps and upper back muscles. Focus on maintaining proper form, controlled movements, and engaging the biceps to maximize the benefits of this exercise.

Exercise 5 – Decline Push-up

The decline push-up is an advanced variation of the classic push-up exercise that targets the muscles of the upper body, specifically the chest, shoulders, and triceps.

By elevating your feet on the bench and placing your hands on the ground, you create a decline position that increases the intensity and muscle engagement of your workouts with bench.

Here’s how to perform the decline push-up correctly:

  • Place your hands slightly wider than shoulder-width apart on the ground, with your body in a straight line from head to toe.
  • Elevate your feet on the bench, creating a decline position.
  • Lower your body down towards the ground, keeping your elbows close to your body.
  • Push back up to the starting position, focusing on engaging the chest muscles and maintaining controlled movements throughout the exercise.
  • The decline push-up targets the chest muscles, triceps, and shoulders while also engaging the core muscles for stability. Incorporate the decline push-up into your upper body workout routine to increase the challenge and effectiveness of the exercise.

Lower Body Exercises Using a Bench (Glutes, Hamstrings & Calves)

Get ready to sculpt your lower body with your workouts with bench. Exercises such as step-ups and Bulgarian split squats primarily target the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves.

By incorporating the bench into these exercises, you can enhance the range of motion, improve stability, and engage the targeted muscles more effectively.

Whether you’re looking to build strength in your lower body or tone and shape your muscles, the bench is an invaluable tool.

Exercise 6 – Step-ups

Step-ups are a great exercise for targeting the quadriceps, as well as improving knee joint strength and stability.

Here’s how to perform step-ups with proper form:

  • Stand facing the bench with dumbbells in hand or without weights, according to your fitness level.
  • Step onto the bench with your right foot, pushing through the heel to extend the hip and knee.
  • Bring your left foot up onto the bench, standing fully upright.
  • Step back down with your right foot, followed by your left foot, returning to the starting position.
  • Repeat for the desired number of reps, then switch sides and lead with the left foot.
  • Incorporating the bench into step-ups allows for a deeper range of motion and better engagement of the quadriceps muscles. Focus on controlled movements, proper alignment, and engaging the quadriceps throughout the exercise to get the most out of this lower body workout.

Exercise 7 – Bulgarian Split Squat

Challenge your lower body strength and balance by including the Bulgarian split squat in your workouts with bench. This exercise targets the quadriceps, glutes, and hamstrings, helping to build muscle and improve lower body strength.

Here’s how to perform the Bulgarian split squat using a bench:

  • Stand facing away from the bench, with your back foot elevated on the bench.
  • Take a wide step forward with your front foot, maintaining balance and stability.
  • Lower your back knee towards the ground, keeping your chest up and core engaged.
  • Push through the front heel to return to the starting position, focusing on engaging the quadriceps and glutes throughout the movement.
  • Repeat for the desired number of reps, then switch legs and repeat the exercise.
  • Incorporating the bench into the Bulgarian split squat adds an extra challenge and allows for better stability and range of motion. Focus on maintaining proper form, controlled movements, and engaging the quadriceps, glutes, and hamstrings to get the most out of this lower body exercise.

Full Body Workouts With Bench

If you’re looking for a full body workout, the bench has got you covered. Certain exercises, such as bench jumps and plank jacks, engage multiple muscle groups and elevate your heart rate, making them excellent choices for a comprehensive full body workout routine.

By incorporating compound movements with the bench, you can maximize calorie burn, build strength, and improve overall fitness. Get ready to activate your whole body with the help of the bench.

Exercise 8 – Bench Jump

Bench jumps are explosive plyometric exercises that target the lower body and elevate your heart rate. This exercise helps to improve lower body strength, power, and explosiveness.

Here’s how to perform bench jumps correctly:

  • Stand facing the bench, with your feet hip-width apart.
  • Bend your knees, lowering into a squat position, and swing your arms behind you.
  • Explosively jump up, swinging your arms forward, and land softly on the bench, bending your knees to absorb the impact.
  • Jump back down to the starting position, landing with soft knees to reduce the impact on your joints.
  • Repeat for the desired number of reps, focusing on controlled and explosive movements throughout the exercise.
  • Incorporating bench jumps into your workout routine is an effective way to improve lower body strength, power, and explosiveness. Focus on proper form, controlled movements, and engaging the lower body muscles to maximize the benefits of this plyometric exercise.

Exercise 9 – Plank Jacks on Bench

Plank jacks on the bench are a challenging exercise that targets core stability, shoulder stability, and cardio endurance. This exercise is a variation of the traditional plank exercise, with an added dynamic movement to engage the muscles of the core, upper body, and lower body.

Here’s how to perform plank jacks on the bench:

  • Start in a high plank position, with your hands on the bench and your body in a straight line from head to toe.
  • Jump your feet out wide, similar to a jumping jack motion, while maintaining a stable upper body.
  • Jump your feet back together, returning to the starting position.
  • Repeat the jumping jack motion for the desired number of reps, focusing on maintaining proper plank form, stable shoulders, and engaging the core muscles throughout the exercise.
  • Incorporating plank jacks on the bench into your workout routine will challenge your core stability, shoulder stability, and cardio endurance. Focus on controlled and controlled movements, maintaining proper plank form, and engaging the muscles of the core, upper body, and lower body to maximize the benefits of this exercise.

Advanced Workouts With Bench (Not For Beginners)

For those looking to take their workout routine to the next level, advanced bench exercises provide the perfect challenge.

These exercises require more strength, muscle endurance, and skill level than beginner exercises and can help further enhance muscle definition, strength, and overall fitness.

Incorporating exercises such as bench dips with leg raise into your routine can push your limits and provide an additional challenge for your upper body and core muscles. You Could also introduce chains or resistance bands.

Exercise 10 – Bench Dips with Leg Raise

Bench dips with leg raise are an advanced exercise that targets the triceps and core muscles, while also challenging coordination and balance.

Here’s how to perform bench dips with leg raise correctly:

  • Sit on the edge of the bench, with your hands gripping the bench shoulder-width apart and your legs extended out in front of you.
  • Lower your body down by bending your elbows, keeping them close to your body, until your upper arms are parallel to the ground.
  • Push back up, extending your arms and engaging the triceps.
  • After completing the bench dip, raise one leg straight out in front of you, engaging the core muscles for stability.
  • Lower the leg back down and repeat the exercise with the opposite leg raised.
  • Incorporating bench dips with leg raise into your routine challenges the triceps, core muscles, coordination, and balance. Focus on controlled movements, proper form, and engaging the targeted muscles to maximize the benefits of this advanced exercise.

Safety Tips For Workouts With Bench

While the bench can elevate your workouts, it’s important to keep safety in mind. By following a few key safety tips, you can prevent injuries and ensure an effective and safe workout experience.

Maintaining correct form and posture, and warming up properly before starting bench exercises, are crucial for injury prevention. Let’s explore these safety tips in more detail.

Maintaining Correct Form and Posture

One of the most important safety considerations when working out with a bench is maintaining correct form and posture. Proper alignment and posture are essential for preventing strain or injury during exercises.

Whether you’re performing bench press, incline dumbbell curl, or Bulgarian split squats, it’s important to focus on proper posture, including aligning the lower back and shoulder blades correctly.

By maintaining the proper position, you can minimize the risk of injury and maximize the effectiveness of your exercises.

Warming Up Before Starting Bench Exercises

Before starting any bench exercise, it’s crucial to warm up properly to prepare your body for the workout ahead. Warming up helps increase body temperature, get blood flowing, and reduce the risk of injury.

Incorporate dynamic stretches, such as arm swings, leg swings, and hip circles, to loosen up the muscles and joints. This will improve the range of motion and flexibility during exercises with the bench.

Spending a few minutes warming up can make a significant difference in the effectiveness and safety of your workout.

Creating Balanced Workouts With Bench

To create a balanced workout plan with bench exercises, it’s important to consider your specific fitness goals and incorporate exercises that target different muscle groups.

A well-rounded routine includes upper body, lower body, and core exercises, ensuring that all muscle groups are targeted and developed.

By incorporating cardio exercises, such as bench jumps, and balancing strength training with flexibility exercises, you can achieve a comprehensive workout routine that meets your fitness goals.

Incorporating Cardio with Bench Workouts

Incorporating cardio exercises into your bench workouts is a great way to elevate your heart rate, improve cardiovascular health, and burn fat.

Exercises like bench jumps and plank jacks require explosive movements and engage multiple muscle groups, which leads to an increase in heart rate. When performed with proper form and intensity, these exercises can boost your metabolism and help you burn calories.

By combining cardio exercises with strength training using the bench, you can create a well-rounded workout routine that promotes overall fitness and fat burning.

Balancing Strength Training with Flexibility

While strength training is essential for building muscle and increasing strength, it’s equally important to balance it with flexibility exercises for muscle recovery and maintaining range of motion.

Incorporating exercises that promote flexibility, such as side planks and box squats, helps elongate the muscles, improve joint mobility, and reduce the risk of injury.

By balancing strength training with flexibility exercises, you can enhance muscle recovery, improve muscle flexibility, and maintain a full range of motion, leading to improved overall fitness and performance.

Is a Bench All You Need to Stay Fit?

While the bench is a versatile piece of equipment that can greatly enhance your workout routine, it’s not the only tool you need to stay fit.

Depending on your fitness goals, it’s beneficial to incorporate other equipment and exercises into your routine. Resistance bands, dumbbells, and bodyweight exercises are great accessories to use alongside the bench to add variety and challenge to your workouts.

Consider creating a well-rounded workout routine that includes a combination of bench exercises and accessory exercises for optimal results.

Key Takeaways for Bench Weight Exercises

In summary, a comprehensive bench workout routine can provide numerous benefits, including improved strength, muscle definition, and overall fitness.

By incorporating compound exercises that target specific muscle groups, you can maximize the effectiveness of your workouts. Consistency is key, so aim to perform bench exercises regularly, and gradually increase the intensity and weight as you progress.

Remember to maintain proper form, posture, and safety precautions throughout your workout routine. With targeted exercises, proper setup, and consistent effort, a bench workout routine can help you achieve your fitness goals.

Workouts With Bench – FAQs


What exercise can you do with a bench press?

The bench press offers a variety of exercise options that target the chest muscles, triceps, and deltoids. Common exercises that can be performed with a bench press include the flat bench press, incline bench press, and decline bench press.

These exercises engage the chest muscles, triceps, and anterior deltoids, helping to build upper body strength and muscle definition. Other exercises that can be done with a bench press include dumbbell flyes, chest dips, and step-ups.

Whether you’re looking to build muscle, increase strength, or improve overall upper body fitness, doing workouts with bench is going to show great results.

Can you get in shape with just a bench?

Yes, you can get in shape with just a bench. The versatility of the bench allows for full-body workouts that target various muscle groups.

From upper body exercises like the bench press and incline dumbbell curl to lower body exercises like step-ups and Bulgarian split squats, the bench offers a wide range of exercises that engage muscles throughout the body. Incorporating cardio exercises like bench jumps and plank jacks can help improve cardiovascular health and burn calories.

Whether you’re setting up a home gym or looking for a convenient workout solution, the bench provides the versatility and exercises needed to stay fit and achieve your fitness goals.

What is a good bench routine?

A good bench routine includes a balanced combination of exercises that target different muscle groups. Start with a warm-up set using lighter weights, then gradually increase the weight as you progress.

Aim for 3-4 sets of 8-12 reps for each exercise, focusing on maintaining proper form and engaging the targeted muscles. To ensure a well-rounded routine, incorporate exercises for the upper body, lower body, and core. This can include bench press, incline dumbbell curl, step-ups, Bulgarian split squats, and plank jacks, among others.

By incorporating progressive overload, variety of exercises, and consistent effort, you can create a bench routine that challenges your muscles, promotes strength development, and helps you reach your fitness goals.

What can I use as a workout bench?

You can use a variety of household items as a workout bench if you don’t have access to a traditional weight bench. Some alternatives include:

Stable Chair or Stool: A sturdy, stable chair or stool can work well for exercises like bench presses, step-ups, or seated shoulder presses.

Coffee Table or Ottoman: A low coffee table or ottoman can serve as a makeshift bench for exercises like chest presses or triceps dips.

Stack of Books or Yoga Blocks: You can stack books or yoga blocks to create a makeshift bench for exercises that require elevation, such as chest flies or incline push-ups.

Exercise Mat on the Floor: For exercises like chest flies or skull crushers, you can lay down an exercise mat on the floor to provide cushioning and support.

Stability Ball: While not a traditional bench, a stability ball can be used for exercises like chest presses or seated shoulder presses to engage your core muscles for stability.

Conclusion

In conclusion, incorporating a bench into your workout routine offers a wide array of exercises to target various muscle groups and fitness objectives.

By integrating these exercises into your regimen and progressively challenging yourself, you can enhance strength, muscle tone, and overall fitness.

Remember to prioritize proper form, safety, and consistency to maximize results while minimizing the risk of injury.

Whether at home or in the gym, a bench is a valuable tool to elevate your training, helping you reach your fitness goals with determination and dedication.

For more information about different workouts with bench as well as fitness advice in general, head over to MovingForwards.