A weight bench is a versatile and essential piece of equipment for any fitness enthusiast looking to build strength and muscle. Whether you're a beginner or an advanced lifter, incorporating bench exercises into your routine can help you achieve your fitness goals.
In this article, we'll explore the benefits of bench exercises, the different types of weight bench exercises, and how to perform them properly to target different muscles.
What Is a Weight Bench?
A weight bench is a sturdy piece of equipment designed to support weight lifting exercises. It typically has a flat or adjustable incline and can be used for a variety of upper body exercises as well as whole body workouts. Weight benches can be found in most gyms and are also available for purchase for home use. Bench exercises are a basic and popular addition to any workout routine.
Benefits of Bench Exercises
Incorporating bench exercises into your fitness routine can offer a range of benefits, including:
Increased strength: Bench exercises target the major muscle groups in the upper body, including the chest, shoulders, triceps, and upper back, helping to increase overall strength. Bench exercises also target your legs and lower body with full-body workouts as well.
Muscle growth: By challenging your muscles with heavy weights on a bench, you can stimulate muscle growth and build muscle mass.
Improved posture: Building strength in the upper back, core, and shoulders can help improve posture and reduce the risk of injury.
Enhanced athletic performance: Many athletic movements, such as throwing and punching, require a strong core, upper body, and bench exercises can help improve overall athletic performance.
What Exercises Can I Do at Home with a Bench?
Having a weight bench at home is a great way to incorporate weight training into your fitness routine. With just a few pieces of equipment, you can target multiple muscle groups and achieve a full-body workout. Here are some exercises you can do at home with a weight bench.
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Best Weight Bench Exercises
There are many forms of bench exercises that work out your various muscle groups. Here are the top weight bench exercises you should consider incorporating into your workout routine.
Dumbbell Bench Press
The dumbbell bench presses is a classic exercise that targets the chest, shoulders, and triceps.
How to perform:
Lie flat on a weight bench with a dumbbell in each hand, palms facing forward.
Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
Press the dumbbells back up to the starting position, extending your arms fully.
Incline Bench Press
The incline bench press targets the upper chest and shoulders.
How to perform:
Set the weight bench to an incline position (usually between 30-45 degrees).
Lie on the bench with your feet flat on the ground and grip the bar with your hands shoulder-width apart.
Lower the bar down towards your chest, keeping your elbows close to your body.
Press the bar back up to the starting position, extending your arms fully.
Bent-Over Rows
Bent-over rows target the upper back muscles.
How to perform:
Stand facing the weight bench with a dumbbell in each hand.
Bend over at the waist and place your hands on the weight bench, palms facing down.
Lift the dumbbells up towards your chest, keeping your elbows close to your body.
Lower the dumbbells back down to the starting position.
Tricep Dips
Tricep dips target the triceps muscles.
How to perform:
Sit on the weight bench with your hands gripping the edge of the bench, fingers facing forward.
Slide your butt off the bench, keeping your feet flat on the ground.
Lower your body down towards the ground, bending your elbows.
Push yourself back up to the starting position, extending your arms fully.
Skull Crushers
Skull crushers target the triceps muscles.
How to perform:
Lie flat on the weight bench with a dumbbell in each hand, palms facing inwards.
Extend your arms straight up towards the ceiling.
Lower the dumbbells down towards your forehead, keeping your elbows close to your head.
Press the dumbbells back up to the starting position, extending your arms fully.
Dumbbell Flyers:
This exercise targets your chest.
How to perform:
Lie on the bench with a dumbbell in each hand, palms facing each other.
Lower the dumbbells out to the side, keeping a slight bend in your elbows.
Bring the dumbbells back up to the starting position, squeezing your chest muscles.
Seated Shoulder Press
This exercise targets your shoulders.
How to perform:
Sit on the bench with a dumbbell in each hand, palms facing forward.
Raise the dumbbells up to shoulder level, then press them up towards the ceiling.
Lower the dumbbells back down to shoulder level.
Decline Sit-Ups
This exercise targets your upper and lower abs.
How to perform:
Set the bench to a decline position and anchor your feet under the pads.
Place your hands behind your head and lift your upper body up towards your knees.
Lower your body back down to the starting position.
Russian Twists
This exercise targets your obliques.
How to perform:
Sit on the bench with your feet flat on the ground and hold a dumbbell or medicine ball with both hands.
Lean back slightly, bringing your feet up to the bench, and keep your back straight.
Engage your core as you rotate your torso to one side, then to the other side.
Leg Raises
This exercise targets your lower abs.
How to perform:
Lie flat on the bench with your hands holding onto the edge of the bench.
Lift your legs up towards the ceiling, keeping them straight.
Lower your legs back down to the starting position.
Plank
This exercise targets your entire core.
How to perform:
Place your forearms on the bench and extend your legs out behind you, resting on your toes.
Keep your body straight and hold this position for 30-60 seconds.
Step-Ups:
This exercise targets your legs and glutes.
How to perform:
Stand facing the bench and place one foot on the bench.
Step up onto the bench, bringing your other foot up to meet it.
Step back down with one foot, then the other.
Repeat on the other side.
Also, ensure that you are lifting weights that challenge your muscles and allow you to perform explosive movements with proper form. It's also important to ensure that you're using proper form and technique during your workouts to avoid injury and maximize results.
What Exercises Can You Do on an Adjustable Bench?
An adjustable weight bench allows you to target different muscle groups by adjusting the angle of the bench. Here are some exercises you can do on an adjustable bench:
Incline Bench Press: Set the bench to an incline position and perform a bench press. This targets your upper chest and shoulders.
Decline Bench Press: Set the bench to a decline position and perform a bench press. This targets your lower chest muscles.
Incline Dumbbell Flyes: Set the bench to an incline position and perform dumbbell flyes. This targets your upper chest muscles.
Decline Sit-Ups: Set the bench to a decline position and perform sit-ups.
How Do I Get Abs on a Bench?
While the bench may not be the first piece of equipment that comes to mind when you think about getting abs, there are actually several exercises you can do on a weight bench to target your core muscles. Here are some exercises you can do to get abs on a bench:
Decline Sit-Ups
Decline leg raises
Reverse crunches
Decline mountain climbers
Bench plank
Bench It Out
A weight bench is a versatile piece of equipment that can help you target multiple muscle groups and achieve a full-body workout. Whether you're working out at home or at the gym, incorporating weight bench exercises into your routine can help you reach your fitness goals.
By targeting your upper body, lower body, and core, you can achieve a balanced and effective workout on bench day. With an adjustable weight bench, you can vary your exercises and target different muscle groups. So, if you're looking to get in shape, grab a weight bench and start incorporating these exercises into your routine!
Shop Montreal Weights heavy duty benches or bench and dumbbell bundles to get started with weight bench exercises at home.
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Julien Méthot
Passionate about fitness from a young age, Julien co-founded Montreal Weights in 2020 with the vision of providing Canadians with all the necessary tools to workout & stay fit from home.
Over the years, Julien has helped build a dynamic team that continuously strives to help create the best possible home gym setups for Montreal Weights customers across the nation.