With more and more people working from home, it can be challenging to find the motivation to stay active while keeping up with work commitments and household chores. Every good home gym should have an adjustable bench because it’s a versatile fitness tool. It’s portable, durable, and can take your home workouts to new heights.
It’s perfect for a variety of exercises that target different muscle groups, including the chest, shoulders, back, core, and legs. Continue reading to explore some of the best home exercises that use an adjustable bench.
Dumbbell Chest Press
The dumbbell chest press targets your chest, shoulders, and triceps. How do I perform dumbbell chest presses? Lie on the bench with your back flat against the pad and your feet on the ground. Hold a pair of dumbbells with your palms facing forward and your elbows out to the sides. Lower the dumbbells to your chest and push them back up to the starting position. Aim for three sets of 12 reps.
Incline Bench Press
The incline bench press is excellent for working your upper chest muscles. To perform this exercise, adjust the bench to a 45-degree angle. Lie with your head and shoulders resting on the bench and your feet flat on the floor. Hold a barbell with your hands shoulder-width apart and lower the weight to your chest. Push the weight back up to the starting position. Aim for three sets of 10 reps.
Dumbbell Shoulder Press
The dumbbell shoulder press is an effective exercise for strengthening your shoulders and upper arms. To perform this exercise, sit on the bench with your back straight and your feet flat on the floor. Hold a pair of dumbbells at shoulder height and press them overhead, fully extending your arms. Lower the dumbbells back down to your shoulders. Aim for three sets of 12 reps.
Step-ups are ideal for working your legs and boosting your cardiovascular endurance. To perform this exercise, stand in front of the bench with one foot on top and the other on the ground. Step onto the bench and lift your other leg towards your chest. Step back down and repeat with the other leg. Aim for three sets of 20 reps.
Incorporating an adjustable bench into your home workout routine can help you achieve your fitness goals without leaving your home or spending too much on gym equipment. With the exercises outlined in this blog post, you can target different muscle groups and strengthen your entire body. With a little creativity and commitment, you can take full advantage of the versatility and durability of the adjustable bench. So get started today and make your home workouts more exciting and productive!