9 Dynamic Exercises to Supercharge Your Workout with an Adjustable Weight Bench
Whether you are looking to build upper body strength, improve your core stability, or engage your lower body, this bench provides the perfect platform for a wide range of exercises. Here are nine effective exercises you can incorporate into your workout regimen.
*Consult a healthcare professional or fitness expert before starting any new workout routine, especially if you have pre-existing health conditions. Ensure that your adjustable weight bench is securely assembled and adjusted to the appropriate settings for each exercise. Use weights that are suitable for your fitness level. The photos on the website are for illustration purposes only and are not entirely accurate.
Barbell Bench Press
The barbell bench press is a classic exercise that targets the chest, shoulders, and triceps. Lying flat on the bench, press a barbell from your chest to an extended position above you, focusing on proper form for optimal strength gains.
Dumbbell Shoulder Press
This exercise primarily targets the deltoids and triceps. With the bench set to an upright position, sit back and press dumbbells overhead while keeping your core engaged for stability.
Dumbbell Bench Press
Similar to the barbell version, the dumbbell bench press allows for a greater range of motion and helps correct muscle imbalances. Lie flat on the bench and push the dumbbells up from your chest until your arms are fully extended.
Incline Dumbbell Fly
Set the bench to an incline and perform dumbbell flies to stretch and strengthen your chest muscles. This exercise emphasizes the upper pectorals while also engaging the shoulders.
Lying Tricep Extensions
Lie back on a flat bench and hold dumbbells above your head with arms extended. Bend your elbows to lower the weights toward your forehead, then extend back up to effectively target the triceps.
Chest Supported Rows
Adjust the bench to a 45-degree angle and lean forward with dumbbells in hand. Pull the weights towards your ribcage while squeezing your shoulder blades together, focusing on your upper back muscles.
Reverse Dumbbell Fly
With the bench at a slight incline, hinge at the hips and raise dumbbells out to the sides, targeting the upper back and rear deltoids. This exercise helps improve posture and shoulder stability.
Bulgarian Split Squats
Place one foot behind you on the bench while performing squats with the other leg. This unilateral exercise targets the quads, hamstrings, and glutes while enhancing balance and coordination.
Core Crunches
Using the bench for support, elevate your legs or place them on it as you perform crunches. This variation engages both upper and lower abdominal muscles for a comprehensive core workout.