Bodybuilding is a great way to build muscle and get in shape. It`s a popular form of exercise that requires a combination of weightlifting and cardio to achieve your desired results. However, not everyone has access to a fully equipped gym or a range of exercise equipment. Fortunately, you can still achieve your bodybuilding goals from the comfort of your own home with just a simple bench. In this article, we`ll discuss a range of bodybuilding exercises you can do using a bench.
Bench Press
The bench press is a classic exercise that works the chest, shoulders, and triceps. It`s important to make sure you have proper form when doing this exercise to avoid injury. Lie down on the bench with your back flat against the surface, your feet firmly planted on the floor, and your head resting comfortably. Keep your elbows close to your body as you lower the bar to your chest, then push it back up to the starting position. Make sure to keep your core engaged throughout the exercise.
Incline Bench Press
The incline bench press is similar to the regular bench press, but it targets the upper portion of the chest. Adjust the bench to a 45-degree angle to perform this exercise. Lie down on the bench with your feet on the floor and your head resting comfortably. Hold a barbell with your hands shoulder-width apart and lower it to your chest, then push it back up to the starting position. It`s important to keep your elbows close to your body throughout the exercise.
Dumbbell Flyes
Dumbbell flyes are a great exercise for targeting the chest and building definition. Lie down on the bench with your feet on the floor and your head resting comfortably. Hold a pair of dumbbells with your palms facing each other and raise them straight above your chest. Slowly lower the dumbbells out to your sides, then bring them back up to the starting position. It`s important to keep a slight bend in your elbows throughout the exercise.
Decline Bench Press
The decline bench press is another variation of the bench press that targets the lower portion of the chest. Adjust the bench to a 30-degree angle to perform this exercise. Lie down on the bench with your feet on the floor and your head resting comfortably. Hold a barbell with your hands shoulder-width apart and lower it to your chest, then push it back up to the starting position. Keep your elbows close to your body throughout the exercise.
Seated Shoulder Press
The seated shoulder press is a great exercise for targeting the shoulders and building upper body strength. Sit on the bench with your feet on the floor and hold a pair of dumbbells at shoulder height with your palms facing forward. Press the dumbbells above your head, then slowly lower them back down to your shoulders. Keep your core engaged throughout the exercise.
Tricep Dips
Tricep dips are a great exercise for targeting the triceps and building arm strength. Sit on the edge of the bench and place your hands on the bench next to your hips with your fingers pointing forward. Lift your body off the bench and lower yourself down by bending your elbows, then push yourself back up to the starting position. Keep your core engaged throughout the exercise.
Bulgarian Split Squats
Bulgarian split squats are a great exercise for targeting the legs and building lower body strength. Stand in front of the bench with one foot on the bench and the other foot on the floor. Lower your body down by bending your front knee, then push back up to the starting position. Repeat on the other side. Keep your core engaged throughout the exercise.
Step Ups
Step-ups are another great exercise for targeting the legs and building lower body strength. Stand in front of the bench and step up onto the bench with one foot. Step back down and repeat on the other side. Keep your core engaged throughout the exercise.
So, where can you buy a bench?
In my personal experience, I think FinerForm is a great place to buy a bench for bodybuilding because of their commitment to quality and customer satisfaction. They offer a variety of high-quality benches that are designed to meet the needs of both beginners and experienced lifters. Their benches are made with durable materials and designed to provide a comfortable and safe workout experience. You can buy other bodybuilding material from there as well.
To conclude:
It`s important to have a balanced workout routine that targets all of your major muscle groups. This can include exercises like squats, lunges, deadlifts, and pull-ups but you can also target all these muscle groups by exercises you can perform with a bench and some weights. But always remember, having the right form during all these exercises is the key to muscle growth.
