Unlike other gym equipment, the workout bench takes very little space and some are portable-weight benches you can fold to save space at your home. The portable-weight benches are indeed simple pieces of very beneficial gym-bench exercises and are, therefore, an investment worth considering if you are intending to have your home gym. The key factor of consideration is that they are designed for an efficient workout.
Work out at home exercises with just a Workout bench
As many people are diverting to working out at their homes due to various issues, strength training oneself at home is becoming more and more popular. This is because you can re-schedule your daily workout program in case of any arising changes in your daily schedule and still meet your workout target. To be able to work out at home effectively, you will need to purchase some gym equipment.
This article explains why you should consider buying the workout bench first since there are a lot of exercises (that benefit the whole body) that you can do with just a dumbbell or a barbell and the gym workout bench.
Outlined below are the most effective adjustable bench exercises you can do in the comfort of your home and for good results, make sure you exhale while straining your muscles and inhale as you relax them;
1. Sit-Up Bench
The sit-up bench exercise is very effective for various benefits including flattening your belly and at the same time strengthening the important core muscles; resulting in inner organs protection, injury prevention, decreased back pain, and upright and confident posture. The sit-up bench is the best equipment for this gym bench exercise, and the different workouts are as follows;
Declined Sit Ups
Targets the abs from top to bottom. Begin by hooking your feet under the bench anchors and lying onto the declined bench part. Use your core to lift your torso to a vertical position while maintaining a neutral spine and then lie down to the initial position.
The Inclined Leg Raises
Targets the lower abdomen, the legs, and the hips. Begin by lying face-up on the sit-up bench and holding the pads behind your head for support. With your legs together, straight, and not touching the floor, lift them to a 90-degree angle at the hips. The lower back should be firmly on the bench as you lower the legs down to the starting position i.e. not touching the floor. To do this exercise you will need core strength and hence be cautious if you’re new to workouts.
The Reverse Crunches
Target the whole mid-section and are good for the upper abdomen and safe unlike the inclined leg raises which require existing core strength. Begin as in the inclined leg raises but bend your knees. Curl your hips and lower back off the sit-up bench and bring your knees towards your chest using your abdomen. A cycle involves going back to the initial position.
Target the arms, chest, and core muscles and are good for beginners. Place your hands at the handles of the abs bench for support and place your feet firmly on the floor with your body in a straight line. Lower your body down into push-ups of slow and controlled repetitions. Change the width of your hands to hit the arms and chest at different angles.
2. Dumbbell Chest Press on a workout bench
The adjustable workout bench comes in handy in this dumbbell chest press as it forms a solid base for you to work from. Due to its slim design, you can drop your elbows and curve your spline to raise your chest and thus work out the whole muscles in your chest including the pectorals, deltoids, and triceps. The dumbbell chest press exercise also works out the serratus anterior and biceps. To maximize your gains, use the dumbbells instead of the barbell.
2. Chest Press
Unlike the bench press, this is the best workout for a beginner or someone with an injury since you are less likely to injure yourself even when you are alone. You can do the chest press on a flat, inclined, or declined bench and use a dumbbell, barbells, and even various machines. This workout targets the triceps, the biceps, the pectoralis major, and the anterior deltoid. When in different positions, you can also use other muscles to perform the exercise such as the abs, lower back, calves, pectoralis minor, serratus anterior, obliques, and quadriceps.
3. workout bench Shoulder Press
The shoulder press is best done using the adjustable workout bench to increase stability as it offers support allowing for you to increase weights. This exercise is perfect for strengthening your shoulders and the upper back. You can begin with the dumbbells and then proceed to the barbell, adding weight accordingly. Begin by sitting upright on the workout bench, lift the dumbbells or barbell to be level with your shoulder and your palms facing forward. Next, push the weight vertically above your head until your arms are fully straight, pause for a second, and then bring the barbell back to the initial position.
4. Back Exercise With Dumbbells
You can build up a very strong back with just an adjustable workout bench and a dumbbell. One of the best back workouts is the dumbbell row whereby you bend over towards the bench holding it with one hand, palm facing downwards, and lift the dumbbell with the other hand while keeping your hips and shoulders square to the ground.
As you lift the dumbbell, make sure to pull it vertically towards your shoulder joint until the elbows move behind your back. After the necessary reps, change the weight to the other hand and repeat the same reps. You can shift positions by adjusting the workout bench angle.
5. Biceps Press While sitting on a workout bench
You can perform the bicep press in a sitting or a lying position on the workout bench. In the sitting place, sit uprightly with the dumbbells or the barbell on your thighs and the palms facing upwards. Lift the weights towards your chest and return them to the initial position. In the lying place, hold the dumbbells in your hands and then lie on an inclined bench with your stomach and chest firmly pressing downwards. Lift the dumbbells towards your chest and return them to the initial position.
6. Triceps Press
To work out your triceps muscles using the triceps press, sit down on a bench with your back upright. Hold a dumbbell with both hands (vertically and not horizontally) with your palms facing forwards and lift it above your head until your arms are straight. Next, bring the dumbbell to the back of your head, ensuring there your elbows remain high in the air and not moving. Next, raise the dumbbell towards your head to the starting position of the rep.
Most adjustable workout bench exercises can be done without any assistance as long as you avoid overstraining your core. It’s very healthy to work out at home, and the above exercises can be done with just a workout bench at home.