bench workouts

The Best Bench Workouts You Must Try For a Full Body Workout

Many fitness enthusiasts will see fitness benches when they go to the gym to exercise, but many people have never tried them. Maybe it’s because you think using it is easy or only requires two or three exercises, or maybe it’s only suitable for those who are trying to lose weight.

This perception is incorrect! A weight bench is a piece of fitness equipment that can help you perform a variety of exercises and can work on various parts of the body, rather than targeting one part of the body.

Bench workouts can effectively target different parts of your body, such as your abs, arms, butt, and legs. Moreover, bench workouts are extremely versatile, and they require very little space and equipment to perform. When performing bench workouts, you can use a weight bench and some dumbbells to perform effective exercises that exercise your entire body, such as chest presses, rows, hip thrusts, etc.

High-quality bench workouts can support training that builds muscle size and increases body strength and endurance. It can help you get better strength training at home. There are many benefits to owning a bench, and if you’re serious about building size and strength, you’ll be surprised to find that you can use a bench for a full-body workout.

Now you may still be wondering, why use a bench for bench workouts instead of other exercises? In this article, you will get the answers to all your questions.

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Weight Bench Workouts for Strengthened Chest

Building chest strength and training the chest is very important because a stable chest can help you perform many other tasks. So to strengthen your chest, you can do the following exercises:

1. Dumbbell Bench Press

The dumbbell bench press is a popular bench workouts for strengthening the chest, shoulders, and triceps muscles.

How to do it

1. Start by sitting on a flat bench with a dumbbell in each hand, resting them on your thighs.
2. Lie back on the bench and use your thighs to kick the dumbbells up to your chest. Hold the dumbbells at shoulder width, with your palms facing forward.
3. Take a deep breath and exhale as you push the dumbbells straight up, extending your arms fully. Keep your elbows slightly bent to prevent locking your joints.
4. Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to your chest by bending your elbows and keeping them at a 45-degree angle to your body.

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2. Incline Dumbbell Bench Press

The incline dumbbell bench press is a great variation of the traditional dumbbell bench workouts, and it targets the upper chest muscles.

How to do it

1. Set an adjustable bench to a 15-30 degree angle. Sit on the bench with a dumbbell in each hand, and place the dumbbells on your thighs.
2. Lie back on the bench and use your thighs to help kick the dumbbells up to your shoulders. Hold the dumbbells at shoulder width, with your palms facing forward.
3. Take a deep breath and exhale as you push the dumbbells straight up, extending your arms fully. Keep your elbows slightly bent to avoid locking your joints.
4. Pause at the top of the movement, then slowly lower the dumbbells back down to your chest by bending your elbows and keeping them at a 45-degree angle to your body.

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3. Decline Dumbbell Bench Press

The decline dumbbell bench press is a variation of the dumbbell bench workouts that primarily target the lower chest muscles.

How to do it

1. Set an adjustable bench to a decline angle of around 15-30 degrees. Lie back on the bench with a dumbbell in each hand, and place the dumbbells on your thighs.
2. Use your thighs to help kick the dumbbells up to your shoulders. Hold the dumbbells at shoulder width, with your palms facing forward.
3. Take a deep breath and exhale as you push the dumbbells straight up, extending your arms fully.
4. Pause at the top of the movement, then slowly lower the dumbbells back down to your chest by bending your elbows and keeping them at a 45-degree angle to your body.

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4. Dumbbell Flyes

Dumbbell flies are bench workouts that primarily target the chest muscles.

How to do it

1. Lie on a flat bench with a dumbbell in each hand, and extend your arms straight up over your chest.
2. Slowly lower the dumbbells out to the sides, keeping a slight bend in your elbows. Lower the dumbbells until they are level with your shoulders or until you feel a stretch in your chest.
3. Pause for a moment at the bottom of the movement, then slowly bring the dumbbells back up to the starting position by squeezing your chest muscles.

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5. Paused Bench Press

The paused bench press is a variation of the traditional bench workouts that involves pausing at the bottom of the movement, usually for a few seconds, before pressing the weight back up. This variation helps improve the strength of the chest and enhances overall control and stability during the lift.

How to do it

1. Unrack the barbell and lower it to your chest in a controlled manner. Pause at the bottom position, just above your chest, for 1-3 seconds.
2. Keep your chest up, and shoulder blades retracted, and maintain tightness throughout your body during the pause.
3. Press the barbell back up explosively to the starting position, fully extending your arms without locking out your elbows.
4. Repeat for the desired number of repetitions, ensuring each pause is consistent and controlled.

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Weight Bench Exercises to Get Strong Arms

6. Dumbbell Preacher Curls

Dumbbell preacher curls are great bench workouts for targeting the biceps and developing arm strength.

How to do it

1. Sit on a preacher bench with your chest against the pad and your armpits resting on the top edge of the pad. Hold a dumbbell in one hand with your palm facing up, allowing your arm to fully extend down toward the floor.
2. Keep your upper arm pressed against the pad throughout the movement to isolate the biceps. This position helps prevent momentum and ensures that the biceps do the majority of the work.
3. Curl the dumbbell upwards towards your shoulder while keeping your upper arm stationary. Contract your bicep at the top of the movement.
4. Slowly lower the dumbbell back to the starting position, fully extending your arm without locking out your elbow.
5. Repeat for the desired number of repetitions on one arm before switching to the other arm.

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7. Dumbbell Skull Crushers

Dumbbell skull crushers are a training method of bench workouts, also known as dumbbell lying triceps extensions, and are a great exercise for targeting the triceps muscles.

How to do it

1. Bend your elbows and lower the dumbbells towards your temples while keeping your upper arms stationary. Your forearms should move only at the elbows.
2. Lower the dumbbells as far as comfortably possible, feeling a stretch in your triceps.
3. Extend your arms and press the dumbbells back up to the starting position, squeezing your triceps at the top of the movement.

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8. Dumbbell Tricep Kickbacks

Dumbbell tricep kickbacks are great bench workouts for targeting the triceps and helping to strengthen and tone the back of your arms.

How to do it

1. Hinge forward at the hips while keeping your back straight. Your upper body should be almost parallel to the ground.
2. Bend your elbows to 90 degrees and keep them close to your sides.
3. Extend your arms straight back, fully extending your elbows and squeezing your triceps at the top of the movement.

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9. Incline Bicep Curl

The incline bicep curl is a variation of the traditional bicep curl bench workouts that target the biceps muscles from a different angle.

How to do it

1. Adjust an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand. Allow your arms to hang straight down, palms facing forward.
2. Keep your upper arms pressed against the bench throughout the movement to isolate the biceps. This position helps prevent momentum and ensures that the biceps do the majority of the work.
3. Curl the dumbbells upwards towards your shoulders while keeping your upper arms stationary. Contract your biceps at the top of the movement.
4. Slowly lower the dumbbells back to the starting position, fully extending your arms without locking out your elbows.

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Weight Bench Exercises for a Sculpted Back

10.Single-Arm Dumbbell Row

The single-arm dumbbell row is a bench workouts that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius, as well as the biceps and forearms.

How to do it

1. Hinge at the hips and slightly bend your knees to lower your torso until it is almost parallel to the ground.
2. Place your non-working hand on a bench or a sturdy surface for support.
3. With the dumbbell hanging straight down towards the floor, pull the weight up towards your hip, keeping your elbow close to your body and squeezing your shoulder blade.
4. Lower the dumbbell back down in a controlled manner to the starting position.
5. Repeat for the desired number of repetitions and then switch sides to work the other arm.

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11. Dumbbell Pullover

The dumbbell pullover is a versatile bench workouts that primarily targets the muscles of the chest, back, and shoulders. It can also engage the triceps and core to some extent.

How to do it

1. Lie down on a flat bench with your head and upper back supported.
2. Grasp a single dumbbell with both hands, forming a diamond shape with your thumbs and index fingers around one end of the dumbbell. Hold it with a firm grip.
3. Extend your arms straight above your chest, perpendicular to the floor. This is your starting position.
4. Keeping a slight bend in your elbows, slowly lower the dumbbell behind your head in a controlled motion. Maintain a slight arch in your back.
5. Pause when you feel a stretch in your chest and shoulders, then reverse the movement by pulling the dumbbell back up to the starting position.

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12. Chest Supported Scap Retractions

Chest-supported scapular retractions are great bench workouts to target and strengthen the muscles of the upper back, specifically the rhomboids and lower traps.

How to do it

1. Lie face down on an incline bench with your chest supported and feet flat on the ground. Hold a light pair of dumbbells in each hand with your palms facing each other.
2. Allow your arms to hang straight down towards the floor, maintaining a slight bend in your elbows.
3. Initiate the movement by retracting your shoulder blades together, and squeezing your shoulder blades as if you are trying to hold a pencil between them.
4. Hold the contraction for a moment to feel the muscles in your upper back working.
5. Slowly release the contraction and return to the starting position, allowing your shoulder blades to protract forward.
6. Repeat the movement for the desired number of repetitions, focusing on the quality of the movement and the engagement of the targeted muscles.

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13. Seal Rows

Seal rows, also known as bench-supported rows, are bench workouts variations of the traditional dumbbell or barbell rows that primarily target the muscles of the upper back, including the lats, rhomboids, and traps.

How to do it

1. Set up an adjustable bench to a flat or slightly declined position. Place a barbell or pair of dumbbells on the floor at one end of the bench.
2. Sit on the edge of the bench facing the barbell or dumbbells. Reach forward and grab the barbell or dumbbells with an overhand grip, hands slightly wider than shoulder-width apart.
3. Walk your feet forward, lowering your hips and torso until your chest is pressed against the top of the bench. Your arms should be extended straight down towards the floor, and your back should be in a neutral position.
4. Initiate the movement by retracting your shoulder blades together, pulling the weight towards your abdomen while squeezing your back muscles.
5. Pause for a moment at the top of the movement, focusing on the contraction in your upper back.
6. Slowly lower the weight back down to the starting position, fully extending your arms.
7. Repeat the movement for the desired number of repetitions, maintaining control throughout the exercise.

14.Chest Supported Dumbbell Row

Chest Supported Dumbbell rows are bench workouts that primarily target the upper back muscles, including the rhomboids, trapezius, and latissimus dorsi. To perform this exercise, you need a bench that can be set at a 45-degree angle.

How to do it

1. Lie face down on the bench with your chest supported and feet flat on the floor.
2. Pick up a pair of dumbbells with an overhand grip and let them hang straight down from your shoulders.
3. Keeping your elbows close to your body, pull the dumbbells up towards your chest, squeezing your shoulder blades together at the top.
4. Slowly lower the dumbbells back down to the starting position.
5. Make sure to keep your core engaged throughout the exercise to prevent any arching or bending in your lower back. Start with a light weight and gradually increase as you gain strength and confidence.

Conclusion

In this blog, we discuss 15 exercises for bench workouts that target different muscles. But please note that when performing bench workouts, you need to use some accessories, such as dumbbells, otherwise you will not be able to perform these exercises.

To achieve your fitness goals you need to know the complete fitness guide and good equipment so you can buy products according to your needs like Relife Sports. We will provide you with the best quality and durability equipment for your practice.

Start your wonderful fitness journey now!

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