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3 Exercises to Try on a Workout Bench December 6, 2018

Crescent Springs, Covington
3 Exercises to Try on a Workout Bench, Covington, Kentucky

When creating a home gym many people include a workout bench as must-have equipment. This staple is also found in every commercial fitness center because it offers the perfect platform for a plethora of strength- and muscle-building activities. Here are three exercises that use a workout bench to help you reach your fitness goals.

Use a Workout Bench These 3 Ways 

1. Bench Squats

To give your legs and glutes a good workout, give bench squats a go. Begin by sitting on the long side of the workout bench with feet flat on the floor and legs at a 90-degree angle. Straighten the leg you want to strengthen out in front of you and hover it parallel to the ground. At the same time, lift your arms until they are parallel to the floor and stand up slowly while holding the lifted leg straight. Then, slowly lower back into a seat on the bench. This one-legged squat can be modified for better balance by holding onto the big toe of the foot that’s lifted. Try 20 reps to feel the full effects of a bench squat before swapping to the other leg.

2. Hammer Bench Press

home gymHold onto a pair of free weights and lie on the bench on your back. Place your elbows on either side of the bench with arms bent and hands near the shoulders as if you’re doing an upside-down push-up. Lift the weights straight up towards the ceiling over your chest. Pause and slowly lower the dumbbells back down while keeping your elbows tucked in and lower back pressed flat against the bench. Repeat this action 10-20 times at your home gym to improve chest muscles and tone your core.

3. Triceps Dip

If you’re looking to use just body weight and gravity to tone your arms, try the triceps dip. Sit on the long edge of the bench and place your hands on the cushion in line with the hips. Slide off the edge of the bench with legs outstretched and use your arms to slowly lower your weight to the floor. Then, push your body back up to seat-height. Repeat this motion 10-20 times to gain arm definition and strength.


People interested in learning more about home gym equipment should contact Exercise & Leisure Equipment Co in Hamilton County, OH. Their top team uses the skills and knowledge they’ve gained in over 40 years of service to sell, install, and maintain top models of cardio and strength equipment from ellipticals and cycling machines to benches and mats. Call (513) 531-7777 or visit the website for information on their home gym fitness equipment or commercial division which offers additional equipment and gym design services.

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