You can start warming up with walking and gradually increase the speed. While walking, try to stretch your body and walk on different parts of your feet. In this article, we will teach you how to perform effective bodybuilding exercises with just a bench.
With only a single bench, you can perform a variety of exercises at home. That's why today, we want to introduce some exercises with a bench. Exercising with a bench isn’t limited to the exercises mentioned in this article. With a little creativity, you can come up with even more bench exercises.
If you want to succeed in performing your exercises, start your routine with abdominal exercises on the bench. In any workout, your abdominal muscles contract first, and then energy is transferred from the center of your body to the other parts, especially your legs. So, to transfer energy more efficiently and quickly to all parts of the body, start exercises with abdominal movements. These exercises will warm up your body for more challenging weight training.
Although the exercises with the bench in this article are shown without weights or accessories, as your body becomes more prepared, you can gradually add combined movements with weights and resistance bands. This way, your body will burn more calories, and weight loss will happen faster.
All you need is one bench. With your body weight and a bench, you can sculpt a beautiful and toned body.
Incline Push-up The incline push-up on a bench is great for the chest, arms, and abdominal muscles.
Align your body from head to toe in a straight line (plank position with an incline). As you lower your body, contract your abdominal muscles. Keep your elbows close to your body. It’s better to first perform a regular push-up on the ground before progressing to incline push-ups on a bench, and then try negative push-ups with a bench.
Split Squat The split squat with a bench, chair, or step is a movement that strengthens and shapes the glutes and legs. To maintain balance, place your hands on your waist. Place your right foot on the edge of the bench, take a step forward with your left foot, and lower your body into a lunge position. When descending, your knees should be about 90 degrees. After 15 repetitions in 2 sets, switch legs.
Decline Push-up The decline push-up is an advanced version of a regular push-up, adding difficulty by placing an elevated object under your feet. This exercise works the chest, arms, shoulders, and abdominal muscles. You can also use a step board for this exercise.
If you want to strengthen your upper body, this exercise will increase strength in your arms, shoulders, and deltoid muscles.
The higher your feet are from the ground, the more intense and challenging the exercise becomes. You can start with a step board and then progress to using a bench.
This decline push-up is especially useful for volleyball players to strengthen arm muscles.
Hip Dip Side Plank with Bench This exercise engages the shoulders, sides, and inner thighs. While placing your left forearm on the bench in a side plank position, shift your body weight to your left side. Raise your hips and return to the starting position. Your body should not touch the ground. Perform 15 repetitions and then switch sides.
Step-up Exercise with Bench The step-up exercise with a bench helps tone the glutes, legs, and abdomen. While placing your hands on your waist, stand in front of the bench. Push off the ground with the soles of your feet, and using your glutes, step up onto the bench. Place your right foot back on the ground and return to the starting position.
Perform this exercise in 2 sets of 10 reps for each leg.
Lower Abdominal Crunches on Bench This exercise is one of the most effective for burning fat from the lower abdomen. Place your hands on both sides of the bench. Keep your feet close together and bend your knees. Then, while contracting your abs, lean slightly backward. Move your legs forward until they are parallel to the ground, keeping your knees bent.
Perform this exercise in 3 sets of 10 repetitions or even more.
Double Leg Jump Off the Bench This energetic and challenging exercise helps strengthen your entire body. It also increases your heart rate, burns calories, and aids in weight loss.
During this exercise, keep your back and chest straight. Jump off one side of the bench and land softly on the other side.
Mountain Climber Exercise with Bench Although doing the mountain climber exercise with a bench or chair is easier than doing it on the floor, it is still an effective exercise for burning fat in the stomach and lower body. Simply get into a plank position with your hands resting on the bench, and then alternate bringing your feet forward and backward (similar to running in place).
Triceps Dip on Bench This exercise is one of the best for burning fat in the arms and tightening the triceps. In this variation, we show you the beginner version of the triceps dip with the use of body weight.
Place your hands on the edge of the bench, shoulder-width apart. As you lower your body, your arms should bend at about a 90-degree angle. For more challenge, place one or two weight plates on your stomach. In the beginner version, keep your legs straight and on the ground.
To increase the challenge, in the second variation, bend your knees at a 90-degree angle.
Reverse Crunch on Bench This exercise is also known as the reverse crunch with bent knees or reverse abdominal crunch. The goal of this movement is to target the muscles between your ribs and lower abdomen. Lie on half of the bench, holding both edges with your hands. While keeping your feet together, lift your hips upward and then lower them slowly, with a brief pause.
Repeat this exercise for 2 sets of 10 repetitions.
Bicycle Crunch on Bench The muscles engaged in this exercise are the obliques and lower abdominal muscles. Since this exercise involves shoulder rotation, it also helps strengthen the oblique muscles. This is particularly useful for those aiming for six-pack abs.
Move your opposite hand and foot towards each other in a cycling motion. Don’t forget to inhale and exhale properly during abdominal movements.
Scissors Exercise with Bench This exercise works the transverse abdominal muscles and hip flexors.
Lie on the bench and extend both arms overhead. Keep your legs straight. Then, lift your shoulders off the bench and alternately bring your opposite hand and foot together. Perform this movement at least 10 times for 2 sets.
