{"id":44343,"date":"2022-07-02T19:43:16","date_gmt":"2022-07-02T19:43:16","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=44343"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"bench-workouts","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/bench-workouts\/","title":{"rendered":"Bench Workouts For Strength And Size &#8211; How To Build Muscle On A Bench"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Benefits_Of_Bench_Workouts\" >Benefits Of Bench Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#What_Workouts_Should_I_Do_With_A_Bench\" >What Workouts Should I Do With A Bench?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Chest_Workouts_On_Bench\" >Chest Workouts On Bench<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Dumbbell_Bench_Press\" >Dumbbell Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Incline_Dumbbell_Bench_Press\" >Incline Dumbbell Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Push-Ups\" >Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Dumbbell_Flyes\" >Dumbbell Flyes<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Back_Workouts_On_Bench\" >Back Workouts On Bench<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Single_Arm_Dumbbell_Row\" >Single Arm Dumbbell Row<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Arm_Workouts_On_Bench\" >Arm Workouts On Bench<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Tricep_Extension\" >Tricep Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Tricep_Dips\" >Tricep Dips<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Ab_Workouts_On_Bench\" >Ab Workouts On Bench<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Feet_Elevated_Cross-Body_Mountain_Climbers\" >Feet Elevated Cross-Body Mountain Climbers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Bench_Reverse_Crunches\" >Bench Reverse Crunches<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Lower_Body_Workout_On_Bench\" >Lower Body Workout On Bench<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Bench_Step-Ups\" >Bench Step-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Bulgarian_Split_Squats\" >Bulgarian Split Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#Glute_Bridge_On_Bench\" >Glute Bridge On Bench<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A common misconception about bench workouts is that they are only effective for developing the chest muscles. The truth is, when performed correctly, bench workouts can actually target all major muscle groups in the body. <\/span><span style=\"font-weight: 400;\">Think of the bench as a blank canvas that can be customized to your own fitness needs. By changing the angle of your body, grip width, and foot placement, you can engage different muscle groups to get the most out of your workout. <\/span><span style=\"font-weight: 400;\">You can even go as far as using the bench to work your quads, hamstrings, and glutes. <\/span><span style=\"font-weight: 400;\">In this article, we will share with you some of the best bench workouts for strength and size. But before we do that, let&#8217;s first take a look at the benefits of working out on a bench.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Bench_Workouts\"><\/span><strong>Benefits Of Bench Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Workout benches come in a variety of shapes and sizes. Some are adjustable, while others are not.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No matter what type of bench you have, there are a few key benefits that remain the same.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the main benefits of performing bench <a href=\"https:\/\/betterme.world\/articles\/how-to-improve-grip-strength\/\">workouts<\/a> is that they help to improve your posture. When you sit or lie down on a bench, your back is naturally aligned in a position that is good for your spine (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/strength-and-flexibility-exercises\/common-posture-mistakes-and-fixes\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is especially beneficial if you have a desk job or spend a lot of time sitting down.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another benefit of bench workouts is that they help to increase your range of motion. This is because you are not confined to a certain space when you are working out <a href=\"https:\/\/betterme.world\/articles\/functional-fitness\/\">on a bench<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6873133\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This allows you to move your body in different ways, which can lead to improved flexibility and mobility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lastly, bench workouts are ideal for people of all <a href=\"https:\/\/betterme.world\/articles\/travel-workout\/\">fitness levels<\/a>. Whether you are a beginner or a seasoned athlete, you can find a workout that is perfect for your needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now that we&#8217;ve gone over the benefits of bench workouts, let&#8217;s take a look at some of the best exercises you can do on a bench.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/\">Average Bench Press By Age: The Truth According To Experts<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\"><img decoding=\"async\" class=\"aligncenter wp-image-47295 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736-1024x577.png\" alt=\"bench workouts\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207736.png 1037w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Workouts_Should_I_Do_With_A_Bench\"><\/span><strong>What Workouts Should I Do With A Bench?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best type of workout to do on a bench depends on your <a href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/\">fitness goals<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are looking to build muscle, then you will want to focus on exercises that target the major muscle groups in your body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). These include the chest, shoulders, back, and legs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, if you are trying to lose weight, then you will want to focus on exercises that raise your heart rate and help you burn calories (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few of the best <a href=\"https:\/\/betterme.world\/articles\/anaerobic-exercise-vs-aerobic-exercise\/\">bench workouts<\/a> for both muscle building and weight loss:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\"><img decoding=\"async\" class=\"aligncenter wp-image-47293 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741-1024x576.png\" alt=\"bench workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chest_Workouts_On_Bench\"><\/span><strong>Chest Workouts On Bench<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your chest has several large muscles that need to be worked in order to develop strength and size. They include the:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pectoralis major:<\/b><span style=\"font-weight: 400;\"> this is the large muscle that makes up the majority of your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pectoralis minor:<\/b><span style=\"font-weight: 400;\"> this is a small, triangular muscle located underneath the pectoralis major.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Serratus anterior:<\/b><span style=\"font-weight: 400;\"> this muscle runs along the side of your chest and helps to stabilize your shoulder blades.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When performing chest workouts on a bench, you will want to focus on exercises that target all of these muscles. Here are a few of the best exercises for building the <a href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/\">chest<\/a>:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\"><img decoding=\"async\" class=\"aligncenter wp-image-47290 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738-1024x577.png\" alt=\"diet\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Bench_Press\"><\/span><strong>Dumbbell Bench Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is one of the most popular exercises for building the chest. It targets the pectoralis major and triceps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on a bench with your feet flat on the ground and your back pressed firmly against the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand and position them at chest level with your palms facing away from you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells up above your chest and then lower them back down to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 8-12 repetitions.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The bench press can also be done with a barbell. However, the dumbbell press allows you to target each side of the chest individually. Doing so offers unique benefits that you cannot get from the <a href=\"https:\/\/betterme.world\/articles\/dumbbell-squat-variations\/\">barbell press<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For one, you&#8217;re able to move the weight through a greater range of motion. This helps to improve your mobility and flexibility (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6873133\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It also forces your muscles to work harder since they are not used to working independently from each other. Because each side of the chest has to work equally, you&#8217;re not at risk of developing imbalances.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is not to say that the barbell bench press is a bad exercise. In fact, it&#8217;s one of the best exercises you can do for building overall strength. It&#8217;s a compound exercise that targets multiple muscle groups, including the chest, shoulders, and triceps (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4592763\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But if you are looking to focus on the chest specifically, then the dumbbell press is a better option.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\"><img decoding=\"async\" class=\"aligncenter wp-image-47289 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Incline_Dumbbell_Bench_Press\"><\/span><strong>Incline Dumbbell Bench Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The incline dumbbell <a href=\"https:\/\/betterme.world\/articles\/chest-stretches\/\">bench press<\/a> is a variation of the regular dumbbell bench press. The only difference is that the bench is angled at an incline, typically between 15 and 30 degrees.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This slight change in angle targets the upper chest muscles more effectively.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on an incline bench with your feet flat on the ground and your back pressed firmly against the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand and position them at chest level with your palms facing away from you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells up above your chest and then lower them back down to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 8-12 repetitions.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Incline presses can also be done with a barbell. However, the dumbbell press is a better option for targeting the chest muscles specifically.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\"><img decoding=\"async\" class=\"aligncenter wp-image-47288 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-1024x576.png\" alt=\"bench workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><strong>Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Push-ups are a great bodyweight exercise for building the chest. They can be done anywhere and don&#8217;t require any equipment (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/rise-push-ups-classic-exercise-can-motivate-get-stronger-2019021810165\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a push-up:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your hands placed shoulder-width apart and your legs extended behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lower your body down until your chest is just above the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 8-12 repetitions.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you are new to exercise, you can modify this exercise by placing your knees on the ground instead of keeping your legs extended. As you get stronger, you can begin to do them with your legs extended.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also make them more challenging by placing your feet on an elevated surface or by wearing a weight vest.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\"><img decoding=\"async\" class=\"aligncenter wp-image-47287 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207734-1024x577.png\" alt=\"Fitness App\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207734.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207734-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207734.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207734-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207734.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Flyes\"><\/span><strong>Dumbbell Flyes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dumbbell flyes are a great exercise for targeting the chest muscles. They help to stretch out the chest muscles and improve your range of motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on a bench with your feet flat on the ground and your back pressed firmly against the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand and position them at chest level with your palms facing away from you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells up above your chest and then lower them back down to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 8-12 repetitions.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/push-ups-vs-bench-press\/\">Push Ups Vs. Bench Press: Which Workout Is Better For Maximum Gains?<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Back_Workouts_On_Bench\"><\/span><strong>Back Workouts On Bench<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your back has several large muscles that need to be worked in order to develop strength and size. These include the:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Latissimus dorsi:<\/b><span style=\"font-weight: 400;\"> this is the largest muscle in your back. It runs from your lower back up to your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Trapezius:<\/b><span style=\"font-weight: 400;\"> this muscle is located at the base of your neck and extends down to your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rhomboids:<\/b><span style=\"font-weight: 400;\"> these muscles are located between your shoulder blades.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When performing back workouts on a bench, you will want to focus on exercises that target all of these muscles. Here are a few of the best exercises for building the back:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\"><img decoding=\"async\" class=\"aligncenter wp-image-47286 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207733-1024x576.png\" alt=\"bench workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207733.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207733-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207733.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207733-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207733.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Single_Arm_Dumbbell_Row\"><\/span><strong>Single Arm Dumbbell Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The row is a &#8220;pull&#8221; exercise that targets the muscles in the back. These include the latissimus dorsi (lats) and the trapezius (traps).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The single arm dumbbell row is a great exercise for targeting these muscles. It also helps to improve your posture and can be done with relatively heavy weights (<\/span><a href=\"https:\/\/www.ammfitness.co.uk\/information-advice\/bench-back-exercises\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a dumbbell on the ground next to a bench.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend over and place your right hand and right knee on the bench.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pick up the dumbbell with your left hand and row it up to the side of your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbell back down to the starting position and repeat for 8-12 repetitions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch sides and repeat with the other arm.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\"><img decoding=\"async\" class=\"aligncenter wp-image-47285 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207732-1024x577.png\" alt=\"bench workouts\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207732.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207732-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207732.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207732-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207732.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Arm_Workouts_On_Bench\"><\/span><strong>Arm Workouts On Bench<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bench presses are a great exercise for building the chest, but they also target the muscles in the arms. The triceps make up two-thirds of the muscle mass in the arm (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK536996\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), so it is important to focus on exercises that target this muscle group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The bicep, on the other hand, is a small muscle group. As such, it doesn&#8217;t require as much attention when performing arm workouts on a bench.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tricep_Extension\"><\/span><strong>Tricep Extension<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The tricep extension is a great exercise for targeting the triceps. It can be done with dumbbells, barbells, or cables.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a bench with your back pressed firmly against the pad.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pick up a dumbbell with your right hand and position it above your head.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbow stationary, lower the dumbbell down behind your head.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arm back up to the starting position and repeat for 8-12 repetitions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch arms and repeat with the other arm.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\"><img decoding=\"async\" class=\"aligncenter wp-image-47284 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731-1024x576.png\" alt=\"bench workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207731.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tricep_Dips\"><\/span><strong>Tricep Dips<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tricep dips are a great bodyweight exercise for targeting the triceps. They can be done with or without weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Position yourself in front of a bench or chair.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the edge of the bench and position your feet on the ground with your legs extended.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your body down until your elbows are at a 90-degree angle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press back up to the starting position and repeat for 8-12 repetitions.<\/span><\/li>\n<\/ol>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\"><img decoding=\"async\" class=\"aligncenter wp-image-47292 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740-1024x577.png\" alt=\"bench workouts\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Ab_Workouts_On_Bench\"><\/span><strong>Ab Workouts On Bench<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The muscles commonly referred to as &#8220;abs&#8221; are actually a group of muscles that make up the core (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/21755-abdominal-muscles\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). These muscles include the:<\/span><\/p>\n<ul>\n<li><b>Rectus abdominis:<\/b><span style=\"font-weight: 400;\"> this muscle runs down the front of your stomach and is responsible for flexing the spine.<\/span><\/li>\n<li><b>External obliques:<\/b><span style=\"font-weight: 400;\"> these muscles are located on the sides of your stomach and help to rotate and flex the spine.<\/span><\/li>\n<li><b>Internal obliques:<\/b><span style=\"font-weight: 400;\"> these muscles are located on the sides of your stomach and help to rotate and flex the spine.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The best exercises for targeting these muscles are those that involve trunk rotation and\/or flexion. Here are a few of the best exercises for working the abs on a bench:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\"><img decoding=\"async\" class=\"aligncenter wp-image-47283 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207745-1024x576.png\" alt=\"bench workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207745.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207745-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207745.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207745-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207745.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Feet_Elevated_Cross-Body_Mountain_Climbers\"><\/span><strong>Feet Elevated Cross-Body Mountain Climbers<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is a great way to target the rectus abdominis muscle. It also helps to improve your cardiovascular endurance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position with your feet on an elevated surface and your hands on the ground. In this case, the elevated surface will be the bench.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your right knee up to your chest and then return it to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the left leg and continue alternating legs for 30-60 seconds.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\"><img decoding=\"async\" class=\"aligncenter wp-image-47291 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207739-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207739.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207739-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207739.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207739-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207739.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bench_Reverse_Crunches\"><\/span><strong>Bench Reverse Crunches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise targets the rectus abdominis muscle. It is a great exercise for beginners because it is relatively easy to do.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on a bench with your back pressed firmly against the bench and your feet flat on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the side of the bench where your head is and raise your legs up so that they are perpendicular to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your legs together, slowly lower your knees down towards your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once your legs are as close to your chest as possible, reverse the motion and return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-12 repetitions.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\"><img decoding=\"async\" class=\"aligncenter wp-image-47282 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207744-1024x577.png\" alt=\"bench workouts\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207744.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207744-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207744.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207744-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207744.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower_Body_Workout_On_Bench\"><\/span><strong>Lower Body Workout On Bench<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your lower body is made up of muscles responsible for moving your hips, knees, and ankles. These muscles include the:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quadriceps:<\/b><span style=\"font-weight: 400;\"> these are the muscles located on the front of your thighs. They are responsible for extending the knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hamstrings:<\/b><span style=\"font-weight: 400;\"> these are the muscles located on the back of your thighs. They are responsible for flexing the knee and extending the hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glutes:<\/b><span style=\"font-weight: 400;\"> these are the muscles located on your buttocks. They are responsible for extending the hip.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The best exercises for targeting these muscles are those that involve knee and\/or hip extension. Here are a few of the best exercises for working the lower body on a bench:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bench_Step-Ups\"><\/span><strong>Bench Step-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is a great way to target the quadriceps, hamstrings, and glutes. It also helps to improve your balance and coordination.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by placing your right foot on the bench and your left foot on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, press through your right heel and raise your body up until your left leg is parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your body back down to the starting position and repeat for 10-12 repetitions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch legs and repeat with the left leg.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\"><img decoding=\"async\" class=\"aligncenter wp-image-47281 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743-1024x576.png\" alt=\"bench workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bulgarian_Split_Squats\"><\/span><strong>Bulgarian Split Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is a great way to target the quadriceps, hamstrings, and glutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by placing your right foot on the bench behind you and your left foot on the ground in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, slowly lower your body down until your left leg is parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your left heel and return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch legs and repeat with the right leg.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Glute_Bridge_On_Bench\"><\/span><strong>Glute Bridge On Bench<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is a great way to target the glutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your body perpendicular to the bench. Your shoulders should be resting on the bench, in line with your hips and your feet should be flat on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, press through your heels and raise your hips up until your thighs and torso are in line with each other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 2 seconds and then slowly lower your body back down to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-12 repetitions.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\"><img decoding=\"async\" class=\"aligncenter wp-image-47294 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742-1024x577.png\" alt=\"bench workouts\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The bench is a versatile piece of equipment that can be used for a variety of different workouts. By incorporating some or all of these exercises into your routine, you can target any muscle group you want to work on.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bench_Workouts_For_Strength_And_Size\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>A common misconception about bench workouts is that they are only effective for developing the chest muscles. The truth is, when performed correctly, bench workouts can actually target all major muscle groups in the body. Think of the bench as a blank canvas that can be customized to your own fitness needs. By changing the [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":44344,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[117],"class_list":["post-44343","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bench Workouts For Strength And Size - How To Build Muscle On A Bench - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for \u2605 BENCH WORKOUTS \u27a4 to add to your daily fitness routine? Check out this article for some great ideas. Give your exercise routine a new breath. Read on!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/bench-workouts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bench Workouts For Strength And Size - How To Build Muscle On A Bench\" \/>\n<meta property=\"og:description\" content=\"Looking for \u2605 BENCH WORKOUTS \u27a4 to add to your daily fitness routine? Check out this article for some great ideas. Give your exercise routine a new breath. Read on!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/bench-workouts\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1891431010.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/bench-workouts\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/bench-workouts\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/c610355ece39d575ef8d292a46c1b5a5\"},\"headline\":\"Bench Workouts For Strength And Size &#8211; How To Build Muscle On A Bench\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bench-workouts\/\"},\"wordCount\":2523,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bench-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1891431010.jpg\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A common misconception about bench workouts is that they are only effective for developing the chest muscles. The truth is, when performed correctly, bench workouts can actually target all major muscle groups in the body. <\/span><span style=\\\"font-weight: 400;\\\">Think of the bench as a blank canvas that can be customized to your own fitness needs. By changing the angle of your body, grip width, and foot placement, you can engage different muscle groups to get the most out of your workout. <\/span><span style=\\\"font-weight: 400;\\\">You can even go as far as using the bench to work your quads, hamstrings, and glutes. <\/span><span style=\\\"font-weight: 400;\\\">In this article, we will share with you some of the best bench workouts for strength and size. But before we do that, let's first take a look at the benefits of working out on a bench.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Benefits Of Bench Workouts<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Workout benches come in a variety of shapes and sizes. Some are adjustable, while others are not.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">No matter what type of bench you have, there are a few key benefits that remain the same.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">One of the main benefits of performing bench <a href=\\\"https:\/\/betterme.world\/articles\/how-to-improve-grip-strength\/\\\">workouts<\/a> is that they help to improve your posture. When you sit or lie down on a bench, your back is naturally aligned in a position that is good for your spine (<\/span><a href=\\\"https:\/\/www.nhs.uk\/live-well\/exercise\/strength-and-flexibility-exercises\/common-posture-mistakes-and-fixes\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This is especially beneficial if you have a desk job or spend a lot of time sitting down.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Another benefit of bench workouts is that they help to increase you ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/bench-workouts\/\",\"url\":\"https:\/\/betterme.world\/articles\/bench-workouts\/\",\"name\":\"Bench Workouts For Strength And Size - How To Build Muscle On A Bench - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bench-workouts\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bench-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1891431010.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for \u2605 BENCH WORKOUTS \u27a4 to add to your daily fitness routine? Check out this article for some great ideas. Give your exercise routine a new breath. 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Bench Workouts For Strength And Size - How To Build Muscle On A Bench - BetterMe","description":"Looking for \u2605 BENCH WORKOUTS \u27a4 to add to your daily fitness routine? Check out this article for some great ideas. Give your exercise routine a new breath. Read on!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/bench-workouts\/","og_locale":"en_US","og_type":"article","og_title":"Bench Workouts For Strength And Size - How To Build Muscle On A Bench","og_description":"Looking for \u2605 BENCH WORKOUTS \u27a4 to add to your daily fitness routine? Check out this article for some great ideas. Give your exercise routine a new breath. Read on!","og_url":"https:\/\/betterme.world\/articles\/bench-workouts\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1891431010.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/bench-workouts\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/bench-workouts\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/c610355ece39d575ef8d292a46c1b5a5"},"headline":"Bench Workouts For Strength And Size &#8211; How To Build Muscle On A Bench","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/bench-workouts\/"},"wordCount":2523,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/bench-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1891431010.jpg","articleSection":["Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A common misconception about bench workouts is that they are only effective for developing the chest muscles. The truth is, when performed correctly, bench workouts can actually target all major muscle groups in the body. <\/span><span style=\"font-weight: 400;\">Think of the bench as a blank canvas that can be customized to your own fitness needs. By changing the angle of your body, grip width, and foot placement, you can engage different muscle groups to get the most out of your workout. <\/span><span style=\"font-weight: 400;\">You can even go as far as using the bench to work your quads, hamstrings, and glutes. <\/span><span style=\"font-weight: 400;\">In this article, we will share with you some of the best bench workouts for strength and size. But before we do that, let's first take a look at the benefits of working out on a bench.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Benefits Of Bench Workouts<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Workout benches come in a variety of shapes and sizes. Some are adjustable, while others are not.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">No matter what type of bench you have, there are a few key benefits that remain the same.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">One of the main benefits of performing bench <a href=\"https:\/\/betterme.world\/articles\/how-to-improve-grip-strength\/\">workouts<\/a> is that they help to improve your posture. When you sit or lie down on a bench, your back is naturally aligned in a position that is good for your spine (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/strength-and-flexibility-exercises\/common-posture-mistakes-and-fixes\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This is especially beneficial if you have a desk job or spend a lot of time sitting down.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Another benefit of bench workouts is that they help to increase you ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/bench-workouts\/","url":"https:\/\/betterme.world\/articles\/bench-workouts\/","name":"Bench Workouts For Strength And Size - How To Build Muscle On A Bench - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/bench-workouts\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/bench-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1891431010.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking for \u2605 BENCH WORKOUTS \u27a4 to add to your daily fitness routine? 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/44343","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=44343"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/44343\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/44344"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=44343"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=44343"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=44343"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=44343"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}