When it comes to working out at the gym, the bench is one piece of equipment that often gets overlooked. Many people associate the bench with isolated exercises, such as chest presses or tricep dips. However, the bench can be used for a variety of full-body workouts that target multiple muscle groups simultaneously. By incorporating these exercises into your routine, you can maximize your time at the gym and achieve a well-rounded workout. So, grab a bench and get ready to try these full-body exercises.
Bench Step-Up
The bench step-up is a great exercise for targeting your legs, glutes, and core. (You can also add dumbbells to increase the intensity.) Stand facing the bench with one foot on the bench and the other foot on the ground. Use your front leg to step up onto the bench, then lower yourself back down. Repeat this movement for a set number of reps on each leg. This exercise not only works your lower body but also challenges your balance and stability.
Decline Push-Up
Take your push-ups to the next level by trying them on a decline bench. (You can also use an aerobic step or a sturdy box if a decline bench is not available.) Place your feet on the bench and assume a push-up position with your hands on the ground. Lower your chest toward the ground while keeping your core engaged and your body in a straight line. Push back up to the starting position and repeat for a set number of reps. This variation of the push-up targets your chest, shoulders, triceps, and core.
Bulgarian Split Squat
The Bulgarian split squat is an excellent exercise for working your quads, glutes, and hamstrings. (Hold dumbbells to add resistance if desired.) Stand in front of the bench and place one foot on the bench behind you, with your toes resting on top. Lower your body by bending your front knee, keeping your chest up and your back straight. Push back up to the starting position and repeat for a set number of reps on each leg. This exercise not only strengthens your lower body but also challenges your stability and balance.
Seated Russian Twist
The seated Russian twist is a great exercise for targeting your obliques and core. Sit on the edge of the bench with your feet flat on the ground and your knees bent. Lean back slightly while keeping your back straight. Hold a weight or medicine ball in front of your chest, and twist your torso from side to side, touching the weight or ball to the ground on each side. Repeat this movement for a set number of reps. To increase the difficulty, you can raise your feet off the ground or hold the weight farther away from your body.
Bench Dips
Bench dips are an effective exercise for targeting your triceps and shoulders. Sit on the edge of the bench with your hands gripping the edge of the bench next to your hips. Walk your feet forward until your knees are bent at a 90-degree angle and your arms are fully extended. Lower your body by bending your elbows, keeping your back close to the bench. Push back up to the starting position and repeat for a set number of reps. To increase the difficulty, you can elevate your feet on another bench or add weight to your lap.
These are just a few examples of the many full-body exercises you can try using a gym bench. Incorporating these exercises into your routine will help you target multiple muscle groups, improve your strength and stability, and make the most of your time at the gym. So next time you hit the gym, don’t overlook the bench – give these full-body workouts a try and reap the benefits.
