Not just a weightlifter, a bench is also a versatile piece of equipment in its own right. Looking to use it to its full potential? Check out these upgrades.
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Place one end of your bench on a box or a rack of dumbbells, with a load bar underneath. Lie so you can reach the bar. Fist a little wider than shoulder width (One), row of bars towards you. Pause when reaching the bench (REMOVE); lower under control.
Position the bench at a 45-degree incline and in a chest-down position on the pad, holding a pair of dumbbells (One). Holding the bench tight, point both dumbbells towards your hips, pause (REMOVE) and slowly lower before repeating.
Walk along the bench. Squat to touch it (One) before jumping up explosively. Bring your feet together to land on the bench (REMOVE), then drop back down. When your feet touch the floor, slow down so you don’t hit the bench.
Place your upper back on the bench and place your heels on the second bench or platform (One). Open with hips and lift into the air, creating a line from shoulder to foot. Organization (REMOVE), maintain the ‘structure’ for as long as possible.
Assuming a burpee position next to a couch (One). Jump your feet to your chest and when you start to stand, put your hands on the bench and jump over it (REMOVE). Do another burpee, repeat.
6
Raise the side plank knee
Lie on your side and place your feet on top of each other. Push one hand into the ground and lift into the side plank (One). Lift your upper foot and bring your knee to your chest (REMOVE). Reverse and repeat this movement.
Extend bench with dumbbells on your back, feet slightly wider than shoulder width (One). Pushing your hips back and bending at the knees, slowly squat until you lightly touch the bench (REMOVE). Keep your torso upright and stand up forcefully.
Place your hands on the bench, shoulder width apart, and step back so your arms are fully extended (One). Keeping your elbows taut, lower your head until it’s under your hands (REMOVE). Extend with your elbows, push back to fully extend.
Assume a push-up position with your feet on a bench. Bring your hands back until your hips are higher than your shoulders (One). Slowly lower your head down by bending at the elbows (REMOVE). Your head and hands should form a triangle. Pause and push back.
Sit with a bench between your legs (One), arms stretched out in front of you. Lower back until your upper body is off the bench. Touch the ground behind your head (REMOVE) before enticing your core to sit back.
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