If you’re looking for an efficient and effective way to get a full-body workout at home, an adjustable bench could be just the tool you need. With the ability to adjust its incline angle, an adjustable bench offers a wide range of workout possibilities that can target different muscle groups in your body.
In this article, we’ll explore all the ways you can use an adjustable bench to create a full-body workout routine that will help you reach your fitness goals.
Upper Body Exercises on Adjustable Bench
The adjustable bench is a versatile piece of equipment that can help you target your upper body muscles effectively. By adjusting the angle of the bench, you can perform a variety of exercises that work your chest, shoulders, and arms. Here are some exercises you can do on the bench:
Bench Press
The bench press is a classic exercise that targets your chest, shoulders, and triceps. To do a bench press on an adjustable bench, lie on your back with your feet flat on the ground. Grip the barbell with your hands slightly wider than shoulder-width apart. Lower the barbell to your chest and then push it back up to the starting position. Repeat for the desired number of reps.
Chest Fly
The chest fly is an isolation exercise that targets your chest muscles. To do a chest fly on an adjustable bench, lie on your back with your arms extended out to the sides and your palms facing up. Hold a dumbbell in each hand. Lower your arms until they are parallel to the ground and then bring them back up to the starting position. Repeat for the desired number of reps.
Shoulder Press
The shoulder press is an exercise that targets your shoulders and triceps. To do a shoulder press on an adjustable bench, sit on the bench with your feet flat on the ground. Hold a dumbbell in each hand at shoulder height with your palms facing forward. Press the dumbbells up over your head until your arms are fully extended. Lower the dumbbells back down to the starting position. Repeat for the desired number of reps.
Incline Bench Press
The incline bench press is a variation of the bench press that targets your upper chest muscles. To do an incline bench press on an adjustable bench, set the bench at an angle of about 30-45 degrees. Lie on your back with your feet flat on the ground. Grip the barbell with your hands slightly wider than shoulder-width apart. Lower the barbell to your upper chest and then push it back up to the starting position. Repeat for the desired number of reps.
Tricep Dips
Tricep dips are an exercise that targets your triceps. To do tricep dips on an adjustable bench, sit on the edge of the bench with your hands gripping the edge of the bench behind you. Extend your legs out in front of you. Lower your body down by bending your elbows until your arms are at a 90-degree angle. Push yourself back up to the starting position. Repeat for the desired number of reps.
By incorporating these exercises into your workout routine, you can build strength and definition in your upper body muscles. Remember to always use proper form and start with lighter weights if you are new to these exercises. With consistency and dedication, you can achieve your fitness goals!
Lower Body Exercises on Adjustable Bench
With an adjustable bench, you can do much more than just upper body exercises. You can also target your lower body muscles like glutes, hamstrings, and quads. These muscles are essential for everyday movements like walking, running, and jumping. By incorporating lower body exercises into your workout routine, you can improve your overall strength and mobility.
One of the best exercises you can do on an adjustable bench is step-ups. Step-ups are a great way to target your glutes and hamstrings. To perform step-ups on the bench, stand in front of the bench and step up onto it with one foot. Make sure your foot is fully on the bench before you lift yourself up. Lower yourself back down and repeat with the other foot. You can add weights to this exercise to make it more challenging.
Bulgarian split squats are another great lower body exercise that you can do on an adjustable bench. This exercise targets your quads, hamstrings, and glutes. To do Bulgarian split squats, stand with one foot on the bench and the other foot on the ground behind you. Lower yourself down until your back knee touches the ground and then lift back up. Repeat on the other side. You can add weights to this exercise as well to make it more challenging.
If you’re looking for a more advanced lower body exercise, you can try box jumps. Box jumps are great for building explosive power in your legs. To do box jumps on the bench, stand in front of the bench and jump up onto it with both feet. Make sure you land softly and then step back down. You can increase the height of the bench or add weights to make this exercise more challenging.
Additionally, you can use the bench as a platform for some other lower body exercises like lunges and calf raises. Lunges are great for targeting your quads and glutes, while calf raises are great for strengthening your calves. To do lunges on the bench, stand in front of the bench and step back with one foot. Lower yourself down until your back knee touches the ground and then lift back up. Repeat on the other side. To do calf raises on the bench, stand on the edge of the bench with your heels hanging off. Lift yourself up onto your tiptoes and then lower back down. Repeat for several reps.
Overall, an adjustable bench is a versatile piece of equipment that can help you target your entire body. By incorporating lower body exercises into your workout routine, you can improve your overall strength and mobility.
Core Exercises on Adjustable Bench
The adjustable bench is a versatile piece of equipment that can help you strengthen your core muscles. A strong core is essential for overall fitness and can improve your posture, balance, and stability.
One exercise you can do on the bench is the decline sit-up. This exercise targets the lower portion of your abs. To perform a decline sit-up, lie on the bench with your feet securely anchored and your head towards the inclined end. Curl your torso upwards and towards your knees, and then lower yourself back down. Repeat for several reps.
In addition to decline sit-ups, you can also do leg raises on the adjustable bench. Leg raises are an effective exercise for targeting your lower abs and hip flexors. Lie on the bench with your head towards the inclined end and your hands grasping the bench behind your head. Lift your legs up towards the ceiling, keeping them straight, and then lower them back down. Repeat for several reps.
Another exercise you can do on the adjustable bench is oblique twists. This exercise targets your oblique muscles, which are located on the sides of your abs. To perform oblique twists on the bench, sit on the incline end with your legs bent and feet on the ground. Hold a weight or medicine ball in your hands, and twist your torso side to side to work your oblique muscles. Repeat for several reps.
Finally, you can also do plank variations on the adjustable bench. Planks are a great exercise for strengthening your entire core, including your abs, back, and shoulders. To do a plank on the bench, place your forearms on the bench and extend your legs out behind you. Keep your body in a straight line and hold the position for several seconds before relaxing.
By incorporating these exercises into your workout routine, you can strengthen your core muscles and improve your overall fitness and health.
Adjustable Bench Strength Training
Using adjustable bench for strength training can be an excellent way to build and tone your muscles. By varying the weights you use and the angle of the bench, you can challenge your muscles in different ways. When you lift heavy weights using the bench, you build muscle, which in turn speeds up your metabolism.
Adjustable Bench for Weight Loss
If you want to lose weight, the adjustable bench is a tool that can help you achieve your goals. By doing exercises that target multiple muscle groups, you can burn calories more efficiently. Plus, when you build more muscles, your body will burn more calories throughout the day, even when you’re not working out.
Adjustable Bench vs Flat Bench
The flat bench is a staple in any gym, but an adjustable bench offers more versatility. With an adjustable bench, you can do exercises that the flat bench cannot accommodate. Plus, varying the angle of the bench can provide different levels of resistance to your workout.
Adjustable Bench vs Incline Bench
The incline bench is a great tool for targeting the upper portion of your chest, whereas the adjustable bench can target both upper and lower parts of your chest. Additionally, the adjustable bench can be used for many other exercises that the incline bench cannot accommodate. Ultimately, the choice between an adjustable bench and the incline bench depends on your fitness goals and what muscles you want to target.
How to Adjust an Adjustable Bench
Adjusting an adjustable bench is simple and quick. Start by identifying the adjustment mechanism on your bench, which may vary depending on the model. Once you’ve located the mechanism, release or tighten the lever or knob, depending on the desired angle. Situate the bench at your preferred angle before tightening the lever or knob.
Best Adjustable Bench Brands
There are several adjustable bench brands available in the market, with different features and prices. Some of the top brands include Bowflex, XMark, Body-Solid, and Rep Fitness. However, before purchasing an adjustable bench, consider your needs, budget, and exercises you’ll be doing.
Adjustable Bench Workout Plan
Creating a workout plan using an adjustable bench can be a great way to challenge your body and make gains in your fitness journey. Start with compound exercises that target multiple muscle groups, then add isolation exercises to target specific muscles. Vary the angle of the bench to keep your routine challenging and maintain motivation.
As you can see, an adjustable bench can be a versatile tool for a full-body workout routine. Whether you’re looking to build strength, lose weight, or target specific muscles, an adjustable bench has got you covered. With many exercises to choose from and numerous adjustable bench brands on the market, you can find one that suits your needs and fitness goals. Get started on your adjustable bench workout plan today!
