A weight bench is one of the most adaptable fitness equipment that gives you the freedom to focus on core areas or the whole body. You do not even have to move it from one place to another to give yourself a good workout session. Unlike other fitness equipment, you do not need to do heavy weight lifting with a weight bench. For example, if you want to do upper body workouts, a pair of dumbbells would suffice.
When you go through this article you will be surprised to see the many exercises you can do with a weight bench alone if you are looking to build muscles. However, this also does not mean it is only meant for building muscles. You can also do upper body workouts, lower body workouts, slimming exercises, and exercises for your overall body. When you will do full body exercises on a weight bench, it will hit almost all the large muscle groups in your body, so you do not have to wait for a long time for other equipment to be free.
In this article, we will share with you, five core exercises that are practical for you to build your muscles and all you need is a weight bench for it. There are three core areas that you need to focus on for the purpose of building muscles: upper back, chest, and biceps.
1. Upper Back
First Exercise: Dumbbell Workout
In this workout routine, all you will need is a pair of dumbbells and a weight bench. Here in the core muscle areas to focus on will be the back of the shoulder, the supinator longus, and teres major.
How To Do This Exercise: Stand next to your weight bench and carefully place one of your knees over the bench, while leaving the other foot on the floor. Now take one dumbbell on your left hand and steadily push yourself by the bench with your right hand. Make your back contract and pull your elbow back as high as you can so as to raise the dumbbell on your left hand.
When you are pushing the dumbbell up and contracting the back, hold your breath and when you lower the dumbbell exhale out. Ensure that you keep your lower back intact and flat during this workout. When you are repeating this exercise, try to lift the dumbbells without jerking your body much.
Second Exercise: Bench Press With Dumbbells
Doing bench press with dumbbells allows you to workout on your pectoral muscles and gives you more natural movement with better range. For this exercise, you will require two dumbbells and a weight bench. Here in, the core muscle areas will be your pectoral muscles, shoulders, and your triceps.
How To Do This Exercise: Lie flat on your weight bench and place your feet flat on the floor. Hold the two dumbbells on both your hands, while you vertically extend your arms. Now stretch your muscles in a way that you bring the dumbbells together. In doing this, ensure that you are contracting your muscles on the upper back and shoulder back along with your pecs. Now push the dumbbells down towards the side of your chest. Without a lot of movement in your body, pull the dumbbells back up and bring them together on the top. Repeat this for the next five minutes at a stretch without any breaks.
While you are doing this exercise, make sure that you inhale each time you lower the dumbbells and exhale out every time you push the dumbbells up. Ensure that your shoulder, head and lower back are flat and resting on the bench and you maintain the strength throughout. Every time you bring the dumbbells down, your elbows should be in the same line as your shoulders.
Third Exercise: Inclining Press With Dumbbells
This exercise will focus on your chest and upper body overall and help you maintain balance over your pectoral muscles. For this exercise, you will require two dumbbells and a weight bench. Here in, the core muscle areas will be your shoulders, triceps and your pectoral muscles.
How To Do This Exercise: Place yourself comfortably flat on the weight bench, while inclining yourself somewhere between 15 to 45 degrees, while arching your back. Now hold dumbbells in both your hands and vertically stretch out your arms in a way that you bring the dumbbells together. Make sure that you inhale every time you lower the dumbbells down by the side of your chest from the higher position. While contracting your pectoral muscles, push the dumbbells up and bring them together to the top. Do not forget to exhale every time you push the dumbbells up.
Be careful about keeping your head, shoulders and lower back rested on the bench to maintain stability and give you strength in the right way. When you bring the dumbbells down, your elbows should be in the same line as your shoulders.
Fourth Exercise: Pullover With Dumbbells
For this exercise, you will require a dumbbell and a weight bench. Here in the core muscle areas will be your pectoral muscles, triceps, teres major and latissimus dorsi.
How To Do This Exercise: Lie flat over the weight bench and pick the dumbbell with both of your hands, while you stretch your arms above the head. Inhale and lower down the dumbbell from behind your head. In doing this, ensure that your elbow is a little bent. When you bring the dumbbell back, make sure to breathe out.
Maintain your head, shoulder and lower back in a resting position against the weight bench to give you strength when you are performing the exercise on repeat. Do not move your body much, except your hands and a little bit of your upper body.
Fifth Exercise: Concentrated Curls
In this exercise, the core areas of focus are biceps, brachialis which is the lower part of your biceps. For performing this exercise, you will require a dumbbell and a weight bench.
How To Do This Exercise: Lie down flat on the weight bench and take the dumbbell on your right hand in a way that your palms are facing upwards. While you maintain your back straight, slightly lean forward and bend your right elbow placing it over the right thigh. While doing this, keep your other hand placed over the left thigh. Inhale every time you lift the dumbbell over your chest. When you return back to the position, exhale out. Repeat this exercise for the next 5-6 minutes without stopping and switch sides.
Now that you know these exercises, next time you go to your gym you do not have to fret over the fact that the crowd has left you with none of the fitness equipment, be assured the weight bench will be there and you could do at least a 30 minutes session over it that will eventually show you results.