Create The Best Home Gym For Your Fitness Goals

Home gym

As contract gyms get more and more expensive, an increasingly large number of people are relying on a home gym to meet their fitness goals.

A home gym can be as simple as a single treadmill to a full set of weights and exercise machines.

If you're interested in building your own home gym, here are some things you should know.

What are your goals?

First, do some soul searching.

What do you want to achieve with your gym?

For many, their main motivation for exercising is weight loss. If that is the case, you should definitely outfit your gym with at least one cardio machine, and maybe some free weights as well. You don't need a lot of equipment to attain your goals if you use what you have efficiently.

It's possible to lose a substantial amount of weight with just a treadmill, elliptical, or exercise bike.

For others, their goals are to put on muscle and substantially tone their bodies. If this is you, you will want to invest in weight training equipment that allows you to meet those goals.

A weight bench is one of the best ways to achieve a full body workout.

Some people are interested in strengthening their core, for which there are numerous benefits.

Make sure you're aware of how your body reacts to exercise before purchasing any exercise machines. If you are prone to any specific injuries, be aware of certain machines that would make those injuries worse.

For example, those with chronic joint issues may find running on a treadmill impossible. The motion of running on a treadmill, although it burns a lot of calories, can be hard on joints, especially the ankles and knees.

If you have these issues but still want to lose weight, you may be better off with a lower impact machine, such as an elliptical. You can still reach the same goals with different machines.

Be aware of your body so you don't waste money on equipment that you physically cannot use.

Know Your Space

One of the major drawbacks of creating a home gym is the lack of space.

A lot of people do not have the luxury of a large, open space in their homes.

For this reason, you must be able to use your space economically. But don't overcrowd a single room with exercise equipment. This hinders exercise for many people.

Make sure you're comfortable in your space and the equipment you do have, and you should be able to see results.

Atmosphere is Essential

A lot of people are attracted to the idea of a gym in their home because it puts them in control of the atmosphere.

Public gyms can be intimidating spaces, especially for people who are insecure about their bodies.

Traveling to the gym can also be a hassle, and many people seek to create home gyms for this very reason. They believe that having a gym in their own home will enable them to stick to a strict exercise regimen.

A home gym gives you the freedom to make the space what you want. Make your space inviting and motivating. Play music that gets you pumped. Lay out your equipment in a way that makes your gym easy to maneuver.

The right atmosphere will keep you working hard and will ensure that you see results and meet your goals.

It doesn't have to be expensive

Most people assume that exercise equipment will cost them a lot of money. This is simply not true.

There are many options for exercise equipment at varying prices. You will be able to find what you need in your price range, hands down. Don't be afraid to purchase used, either.

A lot of used equipment for sale is barely worn, mostly because people purchase gym equipment with the intention of using it, but never get around to it. Buying used can save you tons of money, and some of these machines are as good as new.

You should also be realistic about the equipment you want to purchase.

If your goal is to become a bodybuilder, then it is fine to spend a lot of money on state of the art weight training equipment.

But if you just want to gain a little bit a muscle and define your body a little more, you may not need such expensive equipment. However, don't sacrifice quality for a good price.

A great home gym will last for years.

If you're still not sure if you will get good use out of a gym in your home, buy one or two machines and see how easy it is to stick with them.

Once you get into a rhythm, you can add more machines, depending on their usefulness.

Don't let fear hold you back

Fear is the only obstacle preventing you from meeting and exceeding your goals.

At the end of the day, a home gym is an investment in yourself and an investment in your body. Only you can ensure that this investment pays off.

Ultimately, every home gym is unique, because everybody is unique. If you are set on creating a home gym, know that although it can be a pricey endeavor, it doesn't have to be.

And it can be immensely rewarding.

For many people, home gyms have a major perk that public gyms simply do not: convenience. You're probably more likely to get your daily workout in if all you have to do is walk downstairs to the basement. The convenience of a home gym can also increase the frequency of your workouts.

Essentially, home gyms make it possible to lose more weight, with less struggle.

So if you're going back and forth about home gyms, take the leap.

All you have to lose is the weight!

Have you built your own home gym? Let us know in the comments below!

How to Bench Press More Weight

How to bench press

Do you want to be the best of the best when lifting weights in the gym?

Of course you do. Not only will it improve your strength, but it will boost your biceps.

That's why we're offering the ultimate guide on how to bench press more weight.

Don't Push Yourself Too Hard

45 million US adults have a gym membership. You can guarantee many are pushing themselves harder than they need to in the gym.

Some gym-goers think they have to be screaming and shouting to build up muscle and strength.

Yet, the best way to build muscle in the gym is by gradually adding more weight and reps, whilst upping the intensity on a weight bench.

Pushing yourself too hard in the weight room will only break down your muscles. You'll feel it in your arms so much that you'll have to miss the next session so they can repair.

You may also experience extreme fatigue, which could cause your body to burn out.

Struggling to finish your final rep because the weight is too much and your arms are too weak? You might be best taking a week or two off from the gym.

It will give your muscles time to repair and you can approach the gym with a fresh mindset.

Always aim to keep one or two reps in the tank, which means stopping before your body wants to stop.

This will help your nervous system recover from the gym, and you'll experience good gains, as a result.

Try to Pull the Bar Apart

One way you can build biceps of steel is by attempting to pull the bar apart.

As you lower a bar towards you, squeeze your shoulder blades together, whilst trying to pull the bar apart.

Also, try to maintain the same tension in your shoulders as you push with force.

Want to Know How to Bench Press? Alternate Your Grip

If you want to avoid sticking points when lifting weights, try to alternate your grip width on the bar.

Switch it up with narrow, wide and normal grips. This will help improve your focus on mover and prime supporting muscles.

Bentover Rows Between Bench-Press Sets

Want to know how to bench press more weights? All it might take is some bentover rows.

Between your bench press sets, perform some bentover rows that can help build your lats.

As a result, you'll be able to move the bar with increased strength.

Train Your Triceps

It's important to view the bench press as more than a chest exercise.

It's the triceps that are responsible for doing most of the hard work when lifting the bar.

When the bar is approximately 4 to 6 inches off your chest, it's the triceps that will make or break a performance.

If you want to learn how to bench press well, you must aim to train your triceps. Any bodybuilder will tell you triceps training is essential for the bench press. Don't underestimate their importance.

The Close Grip Bench Press

To strengthen your triceps, opt for the close grip bench press, with your elbows tucked in.

When you perform the bottom of the lift, aim for your elbows to be touching your sides.

What's more, you need to keep your elbows in a straight line as you press.

To give your triceps a good workout in the weight room, perform between 4 to 8 sets.

You'll soon be lifting more weight in the gym with each passing week.

Sleep and Eat More

You most likely don't need another excuse to eat or sleep more, do you?

If you want to know how to bench press more, you will need to give your body the fuel it needs to do so. What's more, ensure it has plenty of time to recover from a workout.

If you're always hungry or sleep deprived, you're never going to be able to lift the weights you want.

To make gains and press more weight, you should aim to enjoy at least 7 to 8 hours sleep per night. You also need to fuel your body will protein and calories.

How much should you eat? Aim to consume between 5 to 6 meals per day that fill your plate with complex carbs, protein, and water.

If your diet doesn't reflect your workout in the gym, you will fail to gain.

A protein shake or an extra meal could be the one thing you need to do to see a change in your body.

The more weight you gain, the more weight you can add to the bar.

Mix Up Your Pressing Routine

Most people perform the same workout, same order and same weight each day. It's these people that will see little results on their strength and muscle mass.

Different exercises will have a big impact on your strength.

Varied workouts result in your nervous system sending different electrical signals to muscles. This will stimulate different contraction patterns in your muscle fibers.

It can cause the fibers to break down, even though the workouts were similar.

As a result, you will be able to gain both muscle and strength by slightly altering your routine.

Not sure how to bench press this way? You can switch the barbell bench for dumbbells. You can alternate the flat bench for an incline or decline.

You could even invest in an adjustable weight bench to vary your routine.

These little changes will allow you to see a big difference.

Change Your Bench Technique

The one thing stopping your progression in the gym could be your bench press technique.

Unfortunately, many people in the gym may not know how to bench press - which is dangerous.

Unless you have worked alongside a personal trainer, you may have developed a few bad habits.

These little mistakes could make a big difference to your strength.

For instance, you might need to start tucking your elbows in as you lift the bar.

You also might be placing your feet on the bench. Your legs can actually help you to lift the bar. Use them well and place them on the floor, pushing at your heels as you lift.

The best bodybuilders train smarter instead of harder. If you want to know how to bench press successfully, you'd be wise to follow all the tips above.

Do you have any tips to share? Let us know in the comments below!

The Ultimate Adjustable Weight Bench Buying Guide

Fitness Reality 1000

An Adjustable Weight Bench is a great tool to work on your fitness at home (or in the gym). Much more versatile and flexible than a standard flat bench, it allows you to carry out more exercises focusing on different areas. Some are available with attachments to increase their versatility, and some models are foldable so they can be stored under a bed or in a closet when they are not being used.

Here are the main contenders in the market:

BenchMaximum WeightNo. of positionsWeight of benchFoldable for storage?Price
Fitness Reality 1000 Super Max800lbs1235lbsYes$$
IRONMAN H-Class 810XLT800lbs1237lbsYes$$
CAP Barbell Deluxe Utility Weight Bench500lbs2145lbsPartial$$
Rep Adjustable Bench1000lbs>2885lbsYes$$$$
OMSHOO Adjustable Folding AB Bench440lbs2424lbsYes$$
PowerBlock Sport Bench550lbs557lbsNo$$$
Ironmaster Super Bench1000lbs1160lbsNo$$$$
Body Solid GFID225800lbs760lbsYes$$$

Fitness Reality 1000 Super Max Adjustable Weight Bench

The Fitness Reality 1000 Super Max Weight Bench has a maximum rated weight of 800 pounds. The backrest has 6 easily-adjustable angles, and the front leg has 2 positions, so you can configure this weight bench into a total of 12 different angles. This bench is ideal for dumbbell and other strength training exercises.

Fitness Reality 1000

Construction

Unique triangular support structure making this bench the strongest in its price category. Powder coated tubular steel frame construction.

Assembly

This bench arrives partially assembled, it shouldn’t take longer than about 15 minutes to have it ready for use. When set up, it measures 59" L x 23.5" W x 48.5" H and weighs 35lbs. The seat dimensions are 15.3" W x 14.5" L, and the backrest is 10" W x 33.5" L.

Operation

Suitable for user heights between 5’0” to 6'4", and weights up to 800lb. 12 position adjustable backrest by utilizing 2 position front leg adjustment. The backrest adjusts between -20 degree decline and +80 degree incline angles.

There is a detachable 3 position adjustable leg hold down bar for additional stability during workouts. Extended leg stabilizers prevent movement or rocking during workouts.

Storage / Transport

The Fitness Reality 1000 Super Max Weight Bench can be easily folded for storage. The folded size is 51" L x 23.5" W x 9" H (small & light enough to slide under most beds when not in use). Transportation wheels included for easy relocation.

Warranty

1 year limited.

IRONMAN H-Class 810XLT 12 Position Weight Bench

IRONMAN H-Class 810XLT

The IRONMAN H-Class 810XLT Weight Bench has a maximum rated weight of 800 pounds. The backrest has 6 easily adjustable angles, and the front leg has 2 positions, so you can configure this weight bench into a total of 12 different angles. It also has a detachable 4 position adjustable leg hold down bar with 3” diameter foam rollers for additional stability and comfort during workouts

Construction

Powder coated tubular steel frame construction.

Assembly

When set up, the bench measures 59" L x 24" W x 48" H and weighs 37lb. The seat dimensions are 15" W x 15" L, and the backrest is 10" W x 34" L.

Operation

Suitable for user heights up to 6'4", and weights up to 800lb. 12 position adjustable backrest by utilizing 2 position front leg adjustment. The backrest adjusts from -20 degree decline to +80 degree incline angles. There is a detachable 4 position adjustable leg hold down bar for additional stability during workouts. Extended leg stabilizers prevent movement or rocking during workouts.

Storage / Transport

The Fitness Reality 1000 Super Max Weight Bench can be easily folded for storage. The folded size is 51" L x 23.5" W x 9" H (small & light enough to slide under most beds when not in use). Transportation wheels included for easy relocation.

Warranty

Frame - 5 years, Wearable Parts – 1 year

CAP Barbell Deluxe Utility Weight Bench

CAP Barbell Deluxe Utility Weight Bench

The CAP Barbell Deluxe Utility Weight Bench has a maximum rated weight of 500lb (including user). The backrest has 7 adjustable angles, and the front leg has 3 positions, so you can configure this weight bench into a total of 21 different angles. This bench is ideal for dumbbell, resistance band and other strength training exercises.

Construction

Three-step powder coated steel construction. Box stitched seating areas with perforated accents. Band / tube anchor posts with safety covers. The manufacturer’s logo is embroidered for comfort.

Assembly

It shouldn’t take longer than about 30 minutes from unboxing to have it ready for use. The assembled size is 53"x27"x45" and weight is 45lbs.

Operation

The bench can be adjusted to be flat or inclined (no decline adjustment is possible). The adjustment grip pins are oversized for secure adjustments.

Storage / Transport

This bench can be partially folded for storage when not in use. It comes with transport wheels and a handle, to make it easy to maneuver.

​Rep Adjustable Bench - 1000lb Capacity

Rep Adjustable Bench - 1000lb Capacity

The Rep Fitness Adjustable Bench has a maximum rated weight of 1000 pounds. The backrest has 7 positions, and the seat has 4 positions and many angle adjustments, so you can configure this weight bench into a multitude of different positions. This bench is built like a tank, so you can have confidence it’s not going to let you down.

Construction

Steel frame construction. Bare steel back adjustment ladder to prevent chipping paint. Pads and rollers are covered in easy-clean vinyl.

Assembly

Although the bench arrives partially assembled, it is necessary to tighten all the bolts before use. It shouldn’t take longer than about 15 minutes to have it ready for use. A socket wrench will help with assembly, but is not essential. When set up, it measures 54" x 26" x 17.5" and weighs 85lbs. The pad is 11.5" wide at the shoulders, and is 17.5" from the ground.

Operation

Suitable for and weights up to 1000lb (including user and weights). 7 position adjustable backrest and 4 position seat height adjustment. The backrest adjusts to -20 degree decline to +85 degree incline angles.

There are leg rollers to aid stability during decline exercises.

Storage / Transport

The Fitness Reality 1000 Super Max Weight Bench can be easily folded for storage. The folded size is 51" L x 23.5" W x 9" H (small & light enough to slide under most beds when not in use). Transportation wheels included for easy relocation.

Warranty

10-year warranty on frame, 30 days on pads.

TOMSHOO Adjustable Folding AB Bench

The TOMSHOO Adjustable Folding AB Bench has a maximum rated weight of 440 pounds. It has multiple adjustments, and is very light and compact, easy to fold & store out of the way when you’re not using it.

TOMSHOO Adjustable Folding AB Bench

Construction

The frame is made of high quality steel, and the backrest and seat are thick foam covered in PU leather.

Assembly

While there is minimal feedback as this is a new product, the manufacturer claims it is fast and easy to assemble.

Operation

Suitable for weights up to 440lb (including user and weights). 8 level adjustable backrest, 3 level seat cushion height adjustment, and 4 level foam roller height adjustment, giving you a variety of different options.

The foam roller assists with ankle and knee positioning when using the bench.

Storage / Transport

The TOMSHOO Adjustable Folding AB Bench can be easily folded for storage. While unlike some of the heavier adjustable weight benches here there are no transportation wheels included, at 24lb this bench is light enough not to need them.

PowerBlock Sport Bench

The PowerBlock Sport Bench has a maximum rated weight of 550lb. The backrest has 5 adjustable positions – flat, 30 degree, 45 degree, 60 degree, and military. This bench is ideal for dumbbell and other strength training exercises.

PowerBlock Sport Bench

Construction

2” x 3” 14-gauge steel tube.

Assembly

This bench arrives mostly assembled, with one user claiming it takes less than 5 minutes to complete the assembly. When set up (flat position), it measures 50" L x 21" W x 16" H and weighs 57lbs. The seat is 12” wide at its widest point, and the backrest varies from 10” to 13” wide.

Operation

Suitable for weights up to 550lb (user and weights combined). 5 position adjustable backrest. The backrest adjusts between flat and 90 degrees, with 3 pre-defined angles in between.

Storage / Transport

Unlike some others here, the PowerBlock Sport Bench cannot be folded without disassembly. It does come with transport wheels and handle for easy manoeuvring.

Ironmaster Super Bench Adjustable Weight-Lifting Bench

The Ironmaster Super Bench Adjustable Weight-Lifting Bench has a maximum rated weight of 1000lbs. You can quickly configure this weight bench into 11 different angles. There are many optional attachments available for this bench, depending on what your needs are, such as Crunch Situp, Dip Bar Handles and Chin Up Bar.

Ironmaster Super Bench Adjustable weight-lifting Bench

Construction

Powder coated 11/12 gauge steel frame construction. Pads are heavy duty foam covered with stitched vinyl.

Assembly

This bench arrives almost completely assembled, all you are required to do is put the feet on, which should take less than 5 minutes to have it completely ready. When set up, it measures 41" L x 17" W and weighs 60lbs. The pad dimensions are 44" L x 10" W x 3” thick.

Operation

Suitable for user heights well over 6 feet, (though perhaps a bit high for shorter users), and weights up to 1000lbs. 11 position easily adjustable backrest. The backrest adjusts between 0 degree and 85 degree incline angles (no decline on this bench as supplied, though you can buy a situp attachment to enable this). The seat also has 3 adjustable positions.

Storage / Transport

No transportation wheels are included with this bench, though the manufacturer claims they are not required.

Warranty

10 year warranty with money back guarantee.

Body Solid GFID225 Folding Adjustable Weight Bench

The Body Solid GFID225 Folding Adjustable Weight Bench has a maximum rated weight of 800 pounds. The backrest has 7 adjustments, the seat position is fixed, and the manufacturer states it is rated for commercial use, so you would expect it to last in your home gym.

Body Solid GFID225 Folding Adjustable Weight Bench

Construction

Powder coated 2” x 3” steel frame construction.

Assembly

This bench arrives completely assembled. It is 58" long and weighs approx. 60lbs. The seat width varies from 10” to 15”, and the backrest is 7.5” wide at the top, and 9.5” wide at the base.

Operation

Suitable for users of most sizes up to at least mid 6 feet, and weights up to 800lb. 7 position adjustable backrest. The backrest adjusts between 0 degrees and 85 degree incline angles.

Storage / Transport

The Body Solid GFID225 Folding Adjustable Weight Bench can be easily folded for storage under a bed or in a closet. The folded size is 55" L x 16" W x 9" H (small & light enough to slide under most beds when not in use). Transportation wheels are included for easy relocation.

Warranty

Lifetime warranty for in-home use.

How To Use A Weight Bench With Leg Rollers

So you know how to use an adjustable weight bench. But, what is a weight bench with leg rollers and how do you use it? You’ve seen it in the weight room but you're quite unsure how to use it. The weight bench with rollers looks like your standard bench but it has this strange attachment. You think to yourself, “What am I meant to do on that?” as you walk past and avoid it.

Ignore it no more; the weight bench with leg rollers can be your friend and an excellent addition to your workout program, as it is very versatile in offering you variations to train different parts of your body.

Weight benches with leg rollers come with an extension on one of the short width ends that have soft padded foam rollers attached to it. The purpose of these foam rollers is for you to put your legs into and secure them while performing certain exercises.

Most benches with rollers come with three rollers. The first roller sits close to the edge of the bench. The second roller sits only a few inches past the first. The third roller sits quite a few inches below the second roller.

  • First roller – Use for both leg extensions and leg curls (hamstring curls)
  • Second roller – Use for leg curls (hamstring curls)
  • Third roller - Use for leg extensions

A weight bench that comes with leg rollers can be utilized for a variety of different exercises. These exercises can target the thigh muscles, quadriceps and hamstrings as well as completing exercises that target the core abdominal area.

This article aims to improve your knowledge on how to use the weight bench with leg rollers for leg extensions, leg curls and core to train the quadriceps, hamstrings and abdominals respectively.

Instructions for using a weight bench with leg rollers for the quadriceps or knee extension exercise:​

  1. Set up the weight or resistance required for you to perform
  2. Sit facing forward at the edge of the weight bench with a 90-degree angle at both the hips and knees.
  3. Ensure your lower shins are behind the bottom roller and the top roller. Make sure you do not rest your ankles on the rollers.
  4. Extend your lower legs from the knee by applying pressure with your shins onto the roller to lift upwards
  5. Pause and hold for one second at the top of the movement
  6. Bend at your knees to slowly lower the rollers back down to the starting position
  7. That’s one repetition​!

You can make the exercise harder by adding weights or increasing the tension. Doing more repetitions or changing the tempo of the exercise by slowing down the movement on returning to the start position, putting your muscles under tension, can add a challenge.

Complete 3 sets of 8 – 12 repetition to increase muscle strength and size.

Instructions on how to use a weight bench with leg rollers for the hamstring curl exercise:

  1. Set up the weight or resistance required for you to perform
  2. Lying face down on the bench, ensure your knees are right below the edge of the bench.
  3. The back of your lower legs between your Achilles and mid calf should be placed underneath the lower roller
  4. Then raise the lever by bending your knees and applying pressure to the roller bringing it towards the back of your thighs
  5. Pause and hold for one second at the top of the movement
  6. Slowly lower your legs to the staring point
  7. That’s one repetition!

Again, you can make this exercise harder by adding weight or increasing the tension. Challenge yourself on this exercise too by slowing down the tempo of the return movement or increasing the number of repetitions you complete.

Complete 3 sets of 8 – 12 repetition to increase muscle strength and size.

Instructions on how to use a weight bench with leg rollers for the sit up exercise:

  1. Lock out the rollers or place enough resistance on that the moving parts do not move when pushed or pulled.
  2. Lie with your back on the bench with your shins placed behind the bottom roller and your thighs under the second roller to secure your position.
  3. Place your hands behind your head with an open chest
  4. Squeeze your lower abdominals and raise your upper body towards your thighs by bending at the hips until you reach 90-degrees
  5. Pause and hold for one second
  6. Slowly return to the starting position by lowering your upper body one vertebrae at a time
  7. That’s one repetition​!

Make this exercise harder by holding a weight plate across your chest throught the entire movement. Again, challenge yourself on this exercise by slowing down the tempo of the return movement placing your muscles under more tension or increasing the number of repetitions you complete.

Complete 3 sets of 8 – 12 repetition to increase muscle strength and size.

Get your muscles firing and stop the progress plateau and get the results you want with a weight bench with rollers. Stop walking past it and ignoring the benefits you could potentially obtain. Now you know what a weight bench with leg rollers is and how to use it, get into the gym and add it to your next workout to spice up your program and test your muscles in a different way.

10 Ways a Weight Bench Can Help You Reach Your Fitness Goals

A weight bench is super versatile and there are a variety of ways in which utilizing one can help you reach your fitness goals whether it is to improve strength, build muscle or lose weight. You are able to work almost every single muscle in your body through the use of a weight bench, particularly all the major muscle groups. It would almost be possible to create an entire workout based from a weight bench if you wanted to. You can use the following 10 factors to reach your fitness goals whether it be muscular strength, hypertrophy or endurance, weight loss, sports performance or rehabilitation, there are a multitude of goals your can work towards with a weight bench. If you are interested in how a weight bench can help you reach your goal, keep reading!

1. Chest​

Improve your chest muscles – pectoralis major and minor.

  • Dumbbell bench press
  • Barbell Bench press
  • Incline dumbbell bench press
  • Incline barbell bench press
  • Decline dumbbell bench press
  • Decline barbell bench press
  • Dumbbell lying chest fly
  • Narrow arm dumbbell press
  • Incline push ups
  • Decline push ups​

2. Back

Improve your back muscles – Latissimus dorsi, rhomboids, Serratus anterior and trapezius upper, middle and lower

  • Incline reverse fly
  • Single arm row
  • Lying down incline dumbbell row
  • Lying down incline barbell row
  • Bench plank dumbbell row

3. Shoulders

Improve your deltoids anterior, middle and posterior and the muscles of the rotator cuff – Supraspinatus, Infraspinatus, Teres minor and subscapularis

  • Seated dumbbell shoulder press
  • Seated barbell shoulder press
  • Seated dumbbell upright row
  • Seated barbell upright row
  • Seated dumbbell front raise
  • Seated barbell front raise
  • Seated dumbbell lateral raise
  • Seated military press
  • Incline dumbbell lateral raise

4. Triceps

Improve the muscles of the triceps – Triceps brachii laterl head and triceps brachii short head.

  • Triceps bench dips
  • Dumbbell skull crusher
  • Barbell Skull crusher
  • Narrow arm push up
  • Kneeling one arm dumbbell triceps extension

5. Biceps

Improve the muscles of the biceps – Biceps Brachii long head and Biceps brachii short head.​

  • Seated dumbbell bicep curls
  • Seated barbell bicep curls
  • Alternating dumbbell seated bicep curls
  • Alternating barbell seated bicep curls
  • Dumbbell hammer curls
  • Dumbbell alternating hammer curls

6. Core

Improve the internal and external muscles of the core – rectus Abdominis, external and internal oblique’s, transverse Abdominis hip flexors and erector spinae.

  • Face down superman kicks
  • Seated Russian twist
  • Decline plank (feet elevated)
  • Incline plank (hands elevated)
  • Incline side plank (Elbow elevated)
  • Decline side plank (feet elevated)
  • Incline mountain climbers
  • Elevated feet plank to pike
  • Body lift (Lift upper body off floor by holding bench)
  • Half body on, half body off hold

7. Glutes

Improve your gluteus maximus, medius and minimus.

  • Feet elevated glute bridge
  • Single leg foot elevated glute bridge
  • Hip thrusts
  • Step ups
  • Single leg step up
  • Bench squats
  • Goblet bench squats
  • Side step ups
  • Dumbbell side step ups
  • Single leg dumbbell hip thrust
  • Single leg barbell hip thrust

8. Quads

Improve your quadriceps muscles – rectus femoris, vastus lateralis, vastus intermedius and vastus Medialis.

  • Barbell assisted squats
  • Dumbbell step ups
  • Barbell step ups
  • Single leg step ups
  • Bench jumps
  • Bulgarian split squat
  • Leg extension using bench with rollers
  • Beginner bench assisted thruster
  • Kneeling hip flexor stretch
  • Burpee jump onto bench
  • Lateral shuffle over bench
  • Bench step up jump

9. Hamstrings

Improve your hamstring muscles – Semitendinosis, Semimembranosis and biceps femoris.

  • Dumbbell lying hamstring curls
  • Single leg, leg curl
  • Leg curls using bench with rollers
  • Hamstring stretch
  • Box jumpsCentre jump

10. Calves

Improve the muscles of your calves – gastrocnemius and soleus.

  • Calf raises
  • Calf dips
  • Seated calf raises
  • Singe leg calf raises
  • Single leg calf dips
  • Single leg seated calf raises
  • Bench jumps

These 10 factors are the reasons why a weight bench should be included in your workout program in order to reach your fitness goals. As you can see, you are able to work almost every muscle in your body and provide your body with a muscle stimulus variation in your training regime to reduce a plateau in results when working towards achieving the results you desire. So, start using a weight bench today!