Fitness
Don’t overlook this piece of fitness equipment.
Go to any gym and youll likely see a row of weight benches lining the mirrored walls.
Believe it or not, you might also use an exercise bench to get in somecardio.
If you want an extra burn, feel free to use dumbbells orankle weights.
Stand sideways next to the bench.
Tap your toe on the opposite side of the bench, then bring it back to start.
Its also guaranteed toget your heart rate up.
Stand next to the exercise bench, closer to the top.
Grasp the edges of the bench with both hands.
Lean forward over the length of the bench.
Keep a slight bend in your knees.
verify your shoulders stay aligned with your hands/wrists.
Engage your core as you hop your legs and jump over to the opposite side of the bench.
3Single-Arm Dumbbell Row
Nicholson says this exercise is great for building your arm andback strength.
Hold a dumbbell in your right hand.
Bend over and place your left knee and left hand on the bench.
Maintain a flat back as you engage your core.
Let the dumbbell hang, then begin to pull the dumbbell upwards.
Bend your elbow up and back.
Gently release the dumbbell back down until your arm is straight again.
Once you feel good with them, add some dumbbells.
Stand on the side of the bench.
Step up on the bench with one foot, being sure to dig your heel into the bench.
Keep your torso upright as you raise up to stand on the bench with one foot.
Bring that foot in and place it back on the floor.
Move in a fluid motion as you balance on your other leg the whole time.
Do 10 reps on one leg then switch to the other.
Repeat for 3 sets.
Heres how to do it.
Lie down on a workout bench.
Hold a dumbbell on one end.
Extend your arms straight up above your head.
Lower the dumbbell back behind your head.
Place your hands on the bench just wider than your shoulders with your chest over the bench.
Bend your elbows back toward your body and lower your chest until it lightly touches the bench.
Press back up until your arms are fully extended.
Enter: the workout bench.
Here,Alayna Curry, an AFAA-certified fitness instructor, breaks down how to do the exercise.
Stand about two feet in front of the bench.
Lift your left leg and reach back to rest the top of your foot on the surface.
Bend your right knee to get into a lunge position.
Place your hands on your hips or holddumbbellsat your sides.
Slowly bend your legs to lower into a squat.
Check that your right knee stays directly over your right toes.
Engage your glutes to rise back up.
Lower down 10 times, then switch sides.
Aim for a total of 3 rounds.
8Incline Row
Incline rows are amazing forstrengthening your lower latsand improving overall back strength, says Stallworth.
Set the workout bench to a 45-degree incline.
Keep your feet on the floor and your body in one long line.
As you exhale, squeeze your shoulders together to initiate a row.
Bring your elbows back until your arms are parallel or just slightly higher than your torso.
Return your arms to the start position.
Sit on the ground with the bench behind you at the base of your shoulder blades.
Bend your knees 90 degrees and keep your feet flat on the floor.
Hold the weight of your choice on top of your hips.
Exhale and drive your hips up, squeezing your glutes at the top of the position.
Pause for 2 to 4 seconds while engaging your glutes.
Inhale and control your hips back down to hover above the floor.
Repeat 2 to 4 sets of 12 to 15 thrusts.
10Tricep Dips
you’re free to alsowork your triceps using a bench, says Mentus.
Sit on the side of a bench.
Place your hands on either side of you on the bench and extend your legs straight out.
Perform the dip by bending your elbows to lower your body towards the ground.
Stop when your elbows are at 90 degrees.
Press through the bench until the arms are extended again.
Sit down on a workout bench.
Keep one foot down and the other lifted as you stand straight up.
Your heel will lightly rest or hover just above the floor.
Keep your hands at your chest.
For an easier variation, keep your legs staggered with most of your weight in the back leg.
For a challenge, hold a dumbbell at your chest.
Keep your hips square as youhold the plank.
Aim to hold for 30 to 60 seconds, 3 to 5 times.
13Side Plank Dips
For a challenge, try adding a dip to the plank variation.
Theside plank dipbuilds lateral core strength and stability by targeting theobliques, Mentus says.
Position yourself perpendicular to the bench.
Place your feet on top of it, stacked.
Prop yourself up onto your elbow.
Dip the hips down until they lightly touch the ground then raise the hips back up.
Perform 3 sets of 10 on each side.
Studies referenced:
McKenzie, A.
