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An exercise bench is a versatile and essential piece of equipment for any home gym. With just a bench and some weights, you can perform a wide range of exercises to target specific muscle groups and improve your overall upper body strength. In this article, we'll highlight a few exercise bench workouts that are great for building strength in your arms, chest, and shoulders.
The dumbbell bench press is a classic exercise that targets the chest muscles, specifically the pectoralis major. To perform this exercise, lie on a bench with your feet planted firmly on the ground. Hold a pair of dumbbells above your chest with your palms facing outward. From this position, lower the dumbbells slowly to the sides of your chest and then press them back up to the starting position. Make sure to keep your core engaged and your back flat against the bench throughout the exercise. You can perform this exercise with your feet off the ground to increase the difficulty.
Dumbbell flyes are another great exercise for building strength in the chest muscles. To perform this exercise, lie on a bench with your feet planted firmly on the ground. Hold a pair of dumbbells above your chest with your palms facing inward. From this position, open your arms wide to the sides, lowering the dumbbells slowly until they're level with your shoulders. Then, bring the dumbbells back up to the starting position. As with the dumbbell bench press, make sure to keep your core engaged and your back flat against the bench throughout the exercise.
Tricep dips are a simple but effective exercise for building strength in the tricep muscles. To perform this exercise, sit on the edge of a bench and place your hands on the edge behind you. Lift your body off the bench and extend your legs out in front of you. From this position, lower your body down until your arms form a 90-degree angle, and then push back up to the starting position. You can make this exercise more challenging by placing your feet on a higher surface or by adding weight to your lap using a weight plate or dumbbell.
Bicep curls are a classic exercise for building strength in the bicep muscles. To perform this exercise, stand up with a pair of dumbbells at your sides, palms facing forward. From this position, bend your elbows and curl the dumbbells up to your shoulders, keeping your upper arms stationary. Lower the dumbbells back down to the starting position and repeat. Make sure to keep your elbows close to your sides throughout the exercise, and avoid swinging the dumbbells to generate momentum.
The shoulder press is a great exercise for building strength in the shoulder muscles, specifically the deltoids. To perform this exercise, stand up with a pair of dumbbells at your shoulders, palms facing forward. From this position, press the dumbbells up above your head, keeping your core engaged and your feet planted firmly on the ground. Lower the dumbbells back down to the starting position and repeat. You can also perform this exercise seated on a bench if you prefer.
The incline bench press is a variation of the traditional bench press that targets the upper chest muscles. To perform this exercise, set an adjustable bench to an incline angle and lie on it with your feet planted firmly on the ground. Hold a barbell or pair of dumbbells above your chest with your palms facing outward. From this position, lower the weight slowly to the sides of your chest and then press it back up to the starting position. Make sure to keep your core engaged and your back flat against the bench throughout the exercise. You can adjust the incline angle to vary the difficulty of the exercise.
Dumbbell pullovers are a great exercise for building strength in the back and shoulder muscles. To perform this exercise, lie on a bench with your head and shoulders hanging off one end. Hold a dumbbell with both hands and extend your arms straight above your chest. From this position, lower the dumbbell behind your head, keeping your arms straight. Then, bring the dumbbell back up to the starting position and repeat. Make sure to keep your core engaged and your lower back pressed against the bench throughout the exercise.
Push-ups are a classic bodyweight exercise that targets the chest, triceps, and shoulder muscles. To perform this exercise, place your hands on the ground, shoulder-width apart, and extend your legs out behind you. From this position, lower your body down until your chest touches the ground, and then push back up to the starting position. Make sure to keep your core engaged and your body straight throughout the exercise. You can modify this exercise by placing your hands on an elevated surface or by performing the exercise on your knees.
Here are a few tips to help you get the most out of your exercise bench workouts:
By following these tips, you'll be well on your way to building upper body strength and improving your overall fitness level.
