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10 Strength Training Exercises You Can Do With A Workout Bench

by RITFIT manage on June 25, 2021

How to Use a Workout Bench at Home?

A high-quality home 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 an workout 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 home workout bench. This blog presents 10 workout bench exercises you can do at home! 

  1. Dumbbell Bench Press
  2. Incline Dumbbell Bench Press
  3. Decline Bench Dumbbell Pull-Over
  4. Incline Bicep Curl
  5. Barbell Curls Lying Against An Incline Bench
  6. Single-Arm Dumbbell Row
  7. Plyo Bench Plank Hold
  8. Feet-Elevated Cross-Body Mountain Climb
  9. Feet-Elevated Hip Thrust
  10. Bulgarian Split Squat

 

1. Dumbbell Bench Press

ritfit workout bench exercises Dumbbell Bench Press
Main Muscle Worked: Chest
ritfit workout bench exercises Dumbbell Bench Press

With a workout bench, one can do the bench press in the comfort of your own home. This weight bench exercise 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.

 

2. Incline Dumbbell Bench Press

ritfit workout bench exercises Incline Dumbbell Bench Press
Main muscle worked: Upper Chest
ritfit workout bench exercises Incline Dumbbell Bench Press

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

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

 

3. Decline Bench Dumbbell Pull-Over

ritfit workout bench exercises Decline Bench Dumbbell Pull-Over
Muscle worked: Chest & Triceps
ritfit workout bench exercises Decline Bench Dumbbell Pull-Over

This bench workout 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.

 

4. Incline Bicep Curl

ritfit workout bench exercises Incline Bicep Curl
Main muscle worked: Biceps
ritfit workout bench exercises Incline Bicep Curl

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

The bench workout 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.

 

5. Barbell Curls Lying Against An Incline Bench

ritfit weight bench exercises Barbell Curls Lying Against An Incline Bench
Muscle worked: Brachialis
ritfit weight bench exercises Barbell Curls Lying Against An Incline Bench

This bench workout 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.

 

6. Single-Arm Dumbbell Row

ritfit weight bench exercises Single-Arm Dumbbell Row
Muscle worked: Back
ritfit weight bench exercises Single-Arm Dumbbell Row

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

This bench workout 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.

 

7. Plyo Bench Plank Hold

ritfit weight bench exercises Plyo Bench Plank Hold
Muscle worked: Abs
ritfit weight bench exercises Plyo Bench Plank Hold

One of the craziest tough bench workouts you can do!

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.

 

8. Feet-Elevated Cross-Body Mountain Climb

ritfit weight bench exercises Feet-Elevated Cross-Body Mountain Climb
Muscle worked: Abs
ritfit weight bench exercises Feet-Elevated Cross-Body Mountain Climb

You can count on a compound exercise such as Feet-Elevated Pushup alone for a quick and effective workout, as the bench workout works 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.

 

9. Feet-Elevated Hip Thrust

ritfit weight bench exercises Feet-Elevated Hip Thrust
Muscle worked: Hip
ritfit weight bench exercises Feet-Elevated Hip Thrust

The Hip Thrust is a glute exercise. This bench workout is 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.

 

10. Bulgarian Split Squat

ritfit weight bench exercises Bulgarian Split Squat
Muscle worked: Thigh
ritfit weight bench exercises Bulgarian Split Squat

Bulgarian Split Squats is an effective bench leg workout to add real muscle size to your quads, hamstrings, and glutes. As a single-leg bench workout, 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 bench 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 workout bench to do all these weight bench exercises?

RitFit Adjustable Workout Bench 1.0

 Click and shop 👉 http://bit.ly/3kxBuqt

RitFit workout bench
  • Color: Black&Silver or Pure Black
  • Pad Width: 12''
  • Height: 9''- 45.5'' (17'' When folded)
  • Length: 48.8'' (33.5'' When folded)
  • Product Weight: 37 lbs
  • Load Capacity: 800 lbs
  • Seat Positions: 4 adjustments
  • Back Positions: 6 adjustments from flat to 90 degrees upright

5 comments
by Ben on November 25, 2021

I bought this bench from ritfit during pendamic and really love it!!! Great quality at reasonable price.

by Sam on October 11, 2021

Thank you for the great routine. How many reps and sets should one do in one workout?

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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