When it comes to working out, there are plenty of options to choose from. You can go for a run, hit the gym, or take a class. But what if you want to focus on your own workout and don’t have a lot of space? That’s where the bench comes in.
Benches are a versatile piece of equipment that can be used for a variety of exercises. And they’re not just for the gym. You can use them at home, in the park, or even on vacation.
The great thing about bench workouts is that they can be tailored to your own fitness level and abilities. You can start with basic exercises and progress to more challenging ones as you get stronger.
Here are a few basic bench workouts to get you started:
1. Seated chest press – This is a great exercise for the chest and triceps. Sit on the bench with your back straight and your feet flat on the ground. Hold a weight in each hand and press them together overhead. Then slowly lower them back to the starting position.
2. Seated shoulder press – This exercise works the shoulders and triceps. Sit on the bench with your back straight and your feet flat on the ground. Hold a weight in each hand and press them together overhead. Then slowly lower them back to the starting position.
3. Seated row – This exercise works the back and biceps. Sit on the bench with your feet flat on the ground and your knees slightly bent. Hold a weight in each hand and pull them towards your chest. Then slowly lower them back to the starting position.
4. Seated leg curl – This exercise works the hamstrings. Sit on the bench with your feet flat on the ground and your knees slightly bent. Curl your legs up towards your chest, then slowly lower them back to the starting position.
5. Seated leg extension – This exercise works the quadriceps. Sit on the bench with your feet flat on the ground and your knees slightly bent. Extend your legs straight out in front of you, then slowly lower them back to the starting position.
6. Seated calf raise – This exercise works the calves. Sit on the bench with your feet flat on the ground. Raise your heels off the ground, then slowly lower them back to the starting position.
7. Bench dips – This exercise works the triceps. Place your hands on the bench with your fingers pointing forward. Slide your butt off the bench and straighten your legs. Keeping your back close to the bench, lower your body towards the floor, then press yourself back up to the starting position.
8. Bench press – This exercise works the chest. Lie on your back on the bench with your feet flat on the ground. Hold a weight in each hand and press them together overhead. Then slowly lower them back to the starting position.
9. Incline bench press – This exercise works the chest. Lie on your back on the bench and place your feet flat on the ground. Hold a weight in each hand and press them together overhead. Then slowly lower them back to the starting position.
10. Reverse fly – This exercise works the shoulders. Lie on your back on the bench and place your feet flat on the ground. Hold a weight in each hand and press them together overhead. Then slowly lower them back to the starting position.
As you can see, there are plenty of exercises that you can do on a bench. So don’t be afraid to give them a try. You may be surprised at how challenging they can be.
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What workouts can you do on a workout bench?
When it comes to getting a great workout at home, the workout bench is a key piece of equipment to have. Here are six workouts that you can do on a workout bench to help you get in great shape.
1. Bench Press
The bench press is a classic weightlifting exercise that works your chest, shoulders, and triceps. To do the bench press, lie down on your back on the bench and hold a weight in each hand. Flex your chest and lift the weights straight up until your arms are fully extended. Lower the weights back down to the starting position and repeat.
2. Chest Fly
The chest fly is a weightlifting exercise that works your chest and shoulders. To do the chest fly, lie down on your back on the bench and hold a weight in each hand. Bring your hands together above your chest with your elbows slightly bent. Open your arms out to the sides until your elbows are fully extended. Pause and then bring your arms back together.
3. Seated Row
The seated row is a weightlifting exercise that works your back, biceps, and forearms. To do the seated row, sit down on the bench with a weight in each hand. Bend your knees and lean your torso back a bit. Reach forward and pull the weights towards your chest, keeping your back pressed firmly against the bench. Pause and then slowly lower the weights back to the starting position.
4. Overhead Press
The overhead press is a weightlifting exercise that works your shoulders and triceps. To do the overhead press, stand up tall with a weight in each hand. Press the weights overhead until your arms are fully extended. Pause and then slowly lower the weights back to the starting position.
5. Triceps Extension
The triceps extension is a weightlifting exercise that works your triceps. To do the triceps extension, sit down on the bench with a weight in each hand. Extend your arms straight out in front of you with your palms facing up. Bend your elbows and slowly lower the weights down until your triceps are fully extended. Pause and then extend your elbows to raise the weights back to the starting position.
6. Seated Curl
The seated curl is a weightlifting exercise that works your biceps. To do the seated curl, sit down on the bench with a weight in each hand. Curl the weights up towards your shoulders, keeping your back pressed firmly against the bench. Pause and then slowly lower the weights back to the starting position.
Whats a good bench routine?
There is no single “best” bench routine. A good bench routine depends on your individual goals and abilities.
If your goal is to increase your bench press, you will need to focus on strength training. A good bench routine for strength training includes a mix of basic exercises, such as bench presses, shoulder presses, and tricep extensions, with heavier weights and fewer repetitions.
If your goal is to build muscle, you will need to focus on hypertrophy training. A good bench routine for hypertrophy training includes a mix of basic exercises, such as bench presses, shoulder presses, and tricep extensions, with lighter weights and more repetitions.
No matter what your goal, it is important to focus on proper form and technique. Improper form can lead to injuries and will not produce the desired results.
How do you use a home workout bench?
A home workout bench is a great way to get a workout in at home, without having to go to the gym. There are a few different ways that you can use a home workout bench.
The first way is to use the bench as a weight bench. This means that you can use the bench to do exercises such as chest presses, tricep extensions, and bicep curls. To use the bench as a weight bench, you will need to adjust the height of the bench to fit your height. You can do this by moving the bench to the appropriate height and then tightening the bolt.
The second way to use a home workout bench is to use it as a step. This means that you can use the bench to do exercises such as step-ups, lunges, and squats. To use the bench as a step, you will need to adjust the height of the bench to fit your height. You can do this by moving the bench to the appropriate height and then tightening the bolt.
The third way to use a home workout bench is to use it as an incline bench. This means that you can use the bench to do exercises such as shoulder presses and reverse flies. To use the bench as an incline bench, you will need to adjust the incline of the bench. You can do this by moving the bench to the appropriate height and then tightening the bolt.
What should I be benching for my weight?
When it comes to benching for your weight, there are a few things you need to take into consideration.
The first thing to think about is your weight class. If you are competing in a weight class, you will need to bench within the weight class guidelines.
The next thing to think about is your personal goals. Are you looking to increase your bench max, or are you looking to increase your bench press for strength?
If your goal is to increase your bench max, you will need to focus on increasing your bench strength. This means lifting more weight and doing more repetitions.
If your goal is to increase your bench press for strength, you will need to focus on lifting heavier weight. This means fewer repetitions and more weight.
No matter what your goal is, it is important to focus on proper form and technique. This will help you to increase your bench strength and max safely and effectively.
What do you do with a bench?
When most people think of benches, they think of parks and public spaces. Benches can be found in these locations for people to sit on and enjoy the scenery. However, benches can also be used for a variety of other purposes. Here are a few ideas on what you can do with a bench.
1. A bench can be used as a seat. This is the most common use for a bench. They can be found in parks, public spaces, and other places where people might need a place to sit.
2. A bench can be used as a table. If you are looking for a place to eat or work, a bench can make a great table.
3. A bench can be used as a bed. If you are traveling and do not have a place to sleep, a bench can make a great bed.
4. A bench can be used as a storage space. If you are looking for a place to store your belongings, a bench can be a great option.
5. A bench can be used as a step. If you are looking for a place to step up or down, a bench can be a great option.
6. A bench can be used as a display stand. If you are looking for a place to show off your belongings, a bench can be a great option.
7. A bench can be used as a fence. If you are looking for a way to keep people out of an area, a bench can be a great option.
8. A bench can be used as a weapon. If you are in a situation where you need to protect yourself, a bench can be a great weapon.
How much should a 17 year old bench?
How much should a 17 year old bench?
This is a question that many people ask, and the answer is not always simple. It depends on a variety of factors, including muscle mass, strength, and experience.
That said, in general, a 17 year old should be able to bench at least 100 pounds. This may be more or less depending on the individual.
Some things to keep in mind when benching:
-Ensure that the bench is properly secured and that the weight you are using is appropriate for your strength level.
-Keep your back pressed firmly against the bench and your feet flat on the floor.
-Inhale before you lift the weight, and exhale as you press it up.
-Do not lock your elbows.
Bench pressing is a great exercise for building strength and muscle mass. It is important to start slowly and use a weight that is appropriate for your strength level. With practice, you will be able to increase the amount of weight you can bench press.
Is 5 reps good for bench?
Whether 5 reps is good for bench press or not really depends on the person and their goals. For someone who is looking to increase strength, 5 reps may be a good number to aim for. However, for someone who is looking to build muscle, they may want to do more reps in order to fatigue the muscle.