You're Underusing the Gym Bench – These 10 Muscle, Strength and Conditioning Exercises Prove It
Far from just a chest day staple, the humble weight bench is one of the most valuable muscle-building tools. Here's how to make it work for you
For most gym-goers, the bench is little more than somewhere to perform presses – or to sit and scroll between sets. But it's one of the most versatile pieces of kit on the gym floor.
Whether you're using it to increase your range of motion, challenge your stability, or simply create a new training stimulus, a humble bench can upgrade everything from upper-body strength to core work and conditioning.
The following 10 exercises show just how much more a bench can offer. Whether you're looking to build muscle with rows and tricep extensions, improve shoulder strength with pike push-ups, target your core with Chinese planks and GHD sit-ups, or finish your session with conditioning drills like burpees over the bench and A-Jack jumps, it's time to stop thinking of the bench as just somewhere to lie down.
Barbell Row
- Place one end of your bench on a box or racked barbell, with a loaded bar beneath.
- Lie so that you can reach the bar.
- Gripping slightly wider than shoulder width, row the bar towards you.
- Pause as it reaches the bench.
- Lower under control.
Dumbbell Row
- Set a bench to 45 degrees and position yourself with your chest on the pad, holding a pair of dumbbells.
- Staying tight to the bench, row both dumbbells towards your hips.
- Pause and slowly lower before repeating.
A-Jack Jump
- Straddle a bench lengthways.
- Squat to touch it, before jumping up explosively.
- Bring your feet together to land on the bench, then drop back down.
- As your feet hit the floor, slow your descent so that you don’t slam into the bench.
Chinese Plank
- Position your upper back on the bench and put your heels on a second bench or platform.
- Extend at your hips and lift into the air, creating a line from your shoulders to feet.
- Hold, maintaining ‘structure’ for as long as possible.
Burpee Over Bench
- Assume a burpee position next to a bench.
- Jump your feet to your chest and, as you begin to stand, place your hands on the bench and hop over it.
- Perform another burpee, repeating the movement.
Elevated Side Plank Knee Raise
- Lie sideways and position your feet on top of each other.
- Push one hand into the ground and lift into side plank.
- Lift your top foot and bring your knee to your chest.
- Reverse and repeat this movement.
Box Squat
- Straddle the bench with a barbell on your back, feet slightly wider than shoulder- width apart.
- Push your hips back and bend at the knees, slowly squatting until you lightly touch the bench.
- Keep your torso upright and stand up explosively.
Tricep Extension
- Place your hands on a bench, about shoulder-width apart, and step back so your arms are fully extended.
- Keeping your elbows tucked, lower your head until it’s below your hands.
- Extend at your elbows, pushing back up to full extension.
Pike Push-Up
- Assume a push-up position with your feet on a bench.
- Walk your hands back until your hips are above your shoulders.
- Lower your head slowly by bending at the elbows.
- Your head and hands should form a triangle.
- Pause and push back up.
GHD Sit-Up
- Sit with a bench between your legs, your hands stretched out in front of you.
- Lower yourself backwards until your upper body is off the bench.
- Touch the ground behind your head, before engaging your core to sit back up again.
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