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10 Bench Workouts At Home

by RitFit Sports on June 25, 2019

How to Use a Weight Bench at Home?

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. There are many benefits to having a weight bench at home. If you're serious about size and strength, you will be amazed that you can do a full-body workout with a bench at home.

 

Dumbbell Bench Press

ritfit adjustable bench,dumbbell bench press

Main Muscle Worked: Chest
ritfit adjustable bench

With a weight bench, one can do the bench press in the comfort of your own home. Bench press is known as the most effective chest exercise ever. It can generally create some strength and hypertrophy gains.

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.

 

Incline Dumbbell Bench Press

weight bench

Main muscle worked: Upper Chest
ritfit adjustable bench workout

Another practical bench workout one can do at home is the incline dumbbell bench press.

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

 

Decline Bench Dumbbell Pull-Over

Muscle worked: Chest & Triceps

This exercise works your chest, triceps, and lats with more intensity than the basic version, giving your back and chest muscles a greater amount of stretch while you are moving the dumbbell down behind your head.

Incorporating this bench workout into your chest workout routine will train your muscles effectively.

 

Incline Bicep Curl

Main muscle worked: Biceps

If getting bigger and stronger arms is the goal, you should definitely consider adding Incline Dumbbell Curl into your training routine.

The exercise activates your biceps more than any other arm exercise. It works the long head of your biceps, stretches, and contracts it with more force during the exercise.

 

Barbell Curls Lying Against An Incline Bench

Muscle worked: Brachialis

This exercise emphasizes stress on the brachialis. When your shoulders are in flexion, they will partially inhibit the short head of the bicep, thus focusing on your brachialis.

 

Single-Arm Dumbbell Row

Muscle worked: Back

It is a great exercise to strengthen and develop the musculature of the back and core.

This movement engages the entire back and rear shoulders, and to a lesser degree, the arms. By focusing on one arm at a time, you can better isolate the latissimus dorsi.

 

Plyo Bench Plank Hold

Muscle worked: Abs

One of the craziest tough workouts you can do with a bench!

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

 

Feet-Elevated Cross-Body Mountain Climb

Muscle worked: Abs

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 Hip Thrust

Muscle worked: Hip

The Hip Thrust is a glute exercise designed to improve your strength, speed, and power by teaching optimal hip extension.

If your glutes are underdeveloped, your speed, power, and strength are all compromised. That means you'll have weaker squats, deadlifts, slower sprints, and lower vertical jumps.

 

Bulgarian Split Squat

Muscle worked: Thigh

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.

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.

Who needs a boring treadmill or an exercise bike when you have an adjustable bench?

3 comments
by RitFit Sports on July 14, 2021

Hey Gregory, RitFit Adjustable Foldable Weight Bench 1.0 was used. Here’s more info to this bench and feel free to check it out! https://bit.ly/3hGRYv0

by Gregory Talalayevsky on July 12, 2021

Good exercise, can you tell me what bench was used, I like it, thank you , Gregory!

by Diebriste on May 31, 2021

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