Bench Exercises

Bench Dip

The bench dip exercise is one of the most basic and best workouts for building the triceps and bigger arms. Steps : 1.) Start by placing two benches parallel to each other 3-4 feet apart. 2.) Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the two. 3.) Cross your feet for support, holding onto the bench with your hands for support and slowly lower body towards the floor by bending your elbows. 4.) Pause, hold for a count and then return to starting position. 5.) Repeat for as many reps and sets as desired.

Bench Weighted Decline Crunch

Steps : 1.) Begin by laying back on a decline bench with a weight plate crossed between your arms over your chest and placing your feet securely in the foot rests. 2.) Then slowly curl your body up, making sure to squeeze in through your abdominals and hold for a few seconds at the top. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Seated Leg Tuck

Steps : 1.) Start off with your body sitting in the middle of a flat bench with your legs stretch out in front of you. 2.) Keep the upper half of your body leaning back. 3.) Take your knees and curl them up towards you as you bring your chest close to your knees. 4.) Exhale as you perform this motion. 5.) Tighten your abs and squeeze for a few seconds, then return back to the starting position as you inhale. 6.) Repeat this exercise for as many repetitions as needed.

Bench Push-Up

Steps : 1.) Start by setting up a bench horizontally getting yourself in a push-up position so that your arms are extended, in a shoulder-width position on the floor with your feet extended behind you with toes on the bench. 2.) Slowly lower your body down towards the bench so that your chest is almost touching then hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Elevated Push-Up

Steps : 1.) Start in a push-up position with a flat bench positioned behind your feet. 2.) Elevate your feet and place them either in the middle of the bench or at the edge of it (depending on the position of the bench) so that your body is elevated off of the floor. 3.) Slowly lower yourself down towards the ground until your chest almost touches the floor and you feel tension in your muscles. 4.) Hold this position for a second then return back to the starting position, pushing up with your pecs and squeezing your chest on the way up. 5.) Repeat for as many reps and sets as desired.

Bench Hip Thrust

Steps : 1.) Begin by laying with your back on a flat bench with your feet hanging off one end and grabbing the bench above your head. 2.) Keep your feet and knees together and then slowly bring them up towards the ceiling keeping them pointed straight up. 3.) While your legs are pointed straight up, thrusts your hips up off of the bench then slowly low back down to the bench. 4.) Repeat for as many reps and sets as desired.

Bench Leg Raise (Supine)

Steps : 1.) Begin in a supine (on your back) position on a flat bench. 2.) Raise your legs up in the air while keeping them together. 3.) Extend them till they are straight up in the air pointing towards the ceiling. 4.) Slowly bring back your legs to a flat position. 5.) Repeat for the desired amount of reps.

Bench Crunch

The crunches with legs on a bench is one of the most common abdominal exercises that isolates the ab muscles. Steps : 1.) Lie on your back with your feet up on a bench, keeping your knees bent at a 90-degree angle, placing your hands across your chest or on either side of your head. 2.) Raise your head, shoulders and chest off the floor moving towards your knees, as you flex your spine. 3.) Hold the position for a moment and then lower to the starting position. 4.) Repeat for as many reps and sets as desired.

Decline Bench Leg Raise

Steps : 1.) Start by laying with your back flat on a decline bench, head rested upon the highest end and holding onto the pads above your head to stabilize your body. 2.) Keeping your feet and knees together, point your legs straight out in front of you in a plank position, then slowly pull both legs up towards the ceiling as high as possible until you feel a stretch in your abs. 3.) Then return your legs back to the starting position. 4.) Repeat for as many reps and sets as desired.

Reverse Hyper (Flat Bench)

Steps : 1.) Begin by laying face down in a prone position on a bench with your toes touching the floor and legs extended out straight behind you. 2.) Once in position, pull your legs up towards the ceiling until you feel tension in your glutes. 3.) Hold for a two count before bringing your legs back down to the starting position. 4.) Repeat for as many reps and sets as desired.

Donkey Calf Raise

This is and old school gym exercise which requires the assistance of another person. This is an advanced exercise and not recommended for beginners. The donkey calf raise exercise is an old school gym exercise that requires (at times) the assistance of another person and is an advanced exercise that targets the calf muscle. Steps : 1.) Start by bending at your waist and lean your arms against a weight rack or bench that is waist height. 2.) Have a partner sit on top of your lower back or place a weight plate on your back for resistance. 3.) Raise up on your toes leaning slightly forward until you feel a stretch in your calve muscles. 4.) Pause at the top and then lower your heels to the floor. 5.) Repeat for as many reps and sets as desired.

Dragon Flag

Steps : 1.) Start by laying on a decline or flat bench and grabbing the end of it behind your head with both hands. 2.) Squeeze and create tension throughout your body so that you are able to feel your muscles and abdominals tighten 3.) Then from the starting position swing your feet upward so that your body is almost vertical or completely vertical. 4.) Keep your abdominals tight and your entire body as straight as possible as you are pointed up in the air. 5.) Hold this position for as long as possible, squeezing your muscles and abs as much as you can. 6.) Once you complete your rep, slowly lower your feet towards the floor in a controlled manner. 7.) Repeat for as many reps and sets as desired.

Bodyweight Step-Up

Steps : 1.) Start by setting up a horizontal bench in front of you, standing up straight with your feet in a shoulder width position and arms at your sides. 2.) Lift your left foot and step up onto the platform. 3.) Then once your foot is firmly on the platform, raise up your right foot and follow up onto the platform so that you are standing up on the platform. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Weighted Bench Dip

Steps : 1.) Sit on inside of one of two benches placed parallel, slightly less than leg's length away. 2.) Place hands on edge of bench. Straighten arms, slide rear end off of edge of bench and position heels on adjacent bench with legs straight. 3.) Perform a dip lowering your self while inhaling. 4.) Lift your self back up and exhale at same time. 5.) Repeat for the desired amount of reps.

Decline Bench Rotational Sit-Up

Steps : 1.) Start off laying with your back flat on a decline bench with your hands above your chest and placing your feet underneath the resting pads. 2.) Slowly pull your body up and bring your right arm forward and across to your left knee until you feel a stretch in your abs. 3.) Hold this position for a count then return to the starting position. 4.) Repeat for as many reps and sets as desired.

Bench Leg Pull-In

Steps : 1.) Begin by lying flat on a bench. 2.) Bring your knees up to your chest while keeping your legs together. 3.) Extend your legs back down on the bench. 4.) Repeat for the desired amount of reps.

Decline Bench Ab Reach

Steps : 1.) Start by sitting on a decline bench with your head at the lowest end, then place both of your hands together and point straight up towards the ceiling. 2.) Slowly, while keeping your hands together, reach straight up towards the ceiling as much as possible, lifting your back and shoulder blades up off the bench. 3.) Lower your body until you feel a stretch in your abs then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Seated Bench Leg Pull-In

Steps : 1.) Start off with your body sitting at the end of a flat bench and your legs stretched out in front of you. 2.) Keep the upper half of your body leaning back. 3.) Take your knees and curl up, pulling your thighs toward your chest as you exhale. 4.) Once your knees have hit the chest level, squeeze your abs and hold for a few seconds. 5.) Release your contraction and return back to the starting position inhaling down. 6.) Repeat this exercise for as many repetitions as needed.