Gym Bench Exercises

There are lots of potential exercises people can perform on benches at the gym. Even traditional standing exercises can instead be done on a bench. Some benches are built-in and part of a particular machine, while others are free-standing. The flat bench is one of the most versatile types of benches, as you can work virtually any body part on it from chest to legs.

  1. Bench Press

    • The bench press is performed on a flat bench with a built-in rack for holding the barbell. Bench presses primarily work the pectoral or chest muscles, but also hit the shoulders and triceps. The correct way to do the bench press is to lift the barbell off the rack and center it above your chest. Use a grip that is slightly more than shoulder-width apart. Select a weight that you can easily lift for 10 to 15 repetitions. Inhale as you lower the weight down to the center of your chest. Exhale, and push the weight back up. Your feet should be firmly planted on the floor for this exercise. Use your feet to drive the barbell up from your chest, according to bodybuilding.com.

    Lying Tricep Presses

    • Lying triceps presses or extensions can also be performed on the flat bench. Use either a straight or E-Z-curl bar, which is curved at the center of the bar for a better grip and angle for working the triceps. Lie lengthwise on the bench with the bar on the floor near your head. Reach back and grab the bar, gripping it so that your hands are about 12 inches apart. Start with the bar and weight above your head. Inhale as you bend your elbows and lower the bar to a position near the top of your head. Exhale as you push the bar back up. Bend your forearms back while keeping your upper arms stationary during the exercise. Do four sets of eight to 12 repetitions.

    Concentration Curls

    • Concentration curls are a biceps exercise that works the peak or greatest height in the muscle. Sit on the bench width-wise. Grab a 10-, 15- or 20-pound dumbbell to start. Start by bending forward with the dumbbell on the floor. Use an underhand grip as you place the lower part of your triceps against your thigh. Slowly curl the dumbbell up toward your head, then lower the dumbbell back down. Do four sets of eight to 12 repetitions.

    Leg Lifts with Dumbbell

    • Do leg lifts with a dumbbell to work your abdominals. Lie lengthwise on a flat bench. Position yourself so that your legs hand over one end of the bench. Place a light dumbbell between both feet and extend your legs outward. Start with both legs parallel to the floor, then lift your legs up directly above your abdominal area. Lower the weight back down. Inhale as you lower the dumbbell and exhale as you lift the dumbbell up with the strength of your abs. Do three or four sets of eight to 10 repetitions.