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Complete Workouts At Home With Weight Bench!

by RitFit Sports on May 30, 2019

Most of us are employed in a traditional 9 to 5 job and don’t have the luxury of choosing when we work out. Going to a gym after a long day of work and not mentioning the long commute back and forth to your local gym can make you wonder... do I need a weight bench at home?

home workout

 

Do You Need A Weight Bench?

You might need to consider getting a workout bench for home if you
  • Don’t like working out around other people
  • Don’t want to wait for equipment
  • Don’t want to worry about gym open hours
  • Want to workout whenever
  • Want to save time and money driving to and from the gym
  • Want to save on gym membership
  • Want to build your confidence at your own pace at home

What Can a Weight Bench Do?

A high-quality workout bench supports exercises that boost muscle size, strength, and endurance. It can help you get a better strength training workout at home. Some benches are flat. Some are adjustable, so you can slide them to an incline or decline position to target specific muscles the flat ones couldn’t effectively reach. Others you can fold it up and store it under a bed. To learn more about different types of weight benches. There are many benefits to have a weight bench at home. If you're serious about size and strength, you will be surprised that you can do a full-body workout at home!

home workouts

What Muscles Does Weight Bench Work?

You will be amazed about the bench workout you can do to strengthen all six major muscle groups. You don't have to train on a split system four or more days each week to see gains. The full-body workout can help you progress and is easy to fit into your schedule.
With an adjustable bench like this, who needs a boring treadmill or an exercise bike?

 

Legs

Bulgarian Split Squats is an effective bench leg exercise to add real muscle size to your quads, hamstrings, and glutes.  As a single-leg exercise, it demands a lot of focus and pain tolerance to training your leg strength and stability. it's an alternative to traditional barbell squats if you have back problems.

Bulgarian split squat with benches

Step Up is another awesome leg exercise you can perform with a bench at home. This unilateral leg exercise improves your leg symmetry and balance, which in turn helps with your squat and deadlift strength. The workout saves your lower back and helps you to develop explosive leg power.

And for ladies, the bench targets the hip and thigh muscle to shape your curve naturally.

step up with bench

 

Abs

Decline Bench CrunchDecline Sit up, or Decline Reverse Crunch will take classic core exercise up a notch.  Bench decline positions will make the good old sit-ups more effective.
Besides, you can do some insanely difficult but effective exercises to strengthen your oblique, lower and upper rectus abdominis.

You can count on a compound exercise such as Feet-Elevated Pushup alone for a quick and effective workout as the exercise work all your ab muscles at the same time. Your hip abductors will also be put to work as you stabilize while raising and lowering your feet from the bench.

feet-elevated pushup
The Plyometric Bench Pushup is not only challenging to your entire core, but it also speeds up your heart rate and adds some fat burning into your workout.

plyo pushup
Having a strong core means better posture and the strength that will carry over to your other exercises. You can fit in some serious ab works with an adjustable bench in just over 10 minutes to eventually get your upper, middle, and lower cut.

 

Back

It’s easy to notice a rocking motion when performing bent-over rows. Incline Dumbbell Row or Chest Supported Dumbbell Row is an ideal row variation with added stability that will enable you to move more weights, isolate the back muscles, and target your back precisely. When you perform rows with your chest supported, you lessen the rocking and reduce the risk of injury. The exercise is rather easy, even for beginners, to strengthen and develop Latissimus dorsi and trapezius muscles.

It’s worth noting that back exercises are often prescribed effectively as an alternative to surgery. Doing daily back exercises can significantly reduce back pain as well as improved posture.  

one arm row

 

Arm & Shoulder

If getting bigger and stronger arms is the goal, then you should most definitely consider adding Incline Dumbbell Curl into your training routine. The exercise activates your biceps more than any other arm exercise, and it works the long head of your biceps, stretches, and contracts it with more force during the exercise.


Lying Rear Deltoid Raise works your two shoulder joints, especially your posterior deltoid muscle. 

incline T raise

Compound exercises such as Tricep Dips will make your upper body significantly stronger. The overall strength will be carried over to lift more weight when performing other workouts and helps you develop other body parts more efficiently.

bench dip

 

Chest

Bench Press is the most effective chest exercise ever. The standard barbell bench allows you to move the heaviest weight and it’s easier to control than pressing with heavy dumbbells.

Bench press with dumbbells will work each side of your body independently, allowing for a larger range of motion than a barbell bench which recruits more stabilizer muscles in the process.

bench press


Try starting with a flat bench, then progress to inclines. Hitting a muscle from varying degrees of incline angles builds a chiseled chest more thoroughly.

incline dumbell press

A bench at home can bring you so much. And a foldable, adjustable bench won’t even take a lot of space at home. If you are looking for a sturdy and affordable one,  RitFit Adjustable Bench is just the right one for you!  With 9 seat adjustment positions and minimum assembly required, this bench is ergonomically designed with dense foam padding and a smooth leather top.  Check it out HERE.
 
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