Using only dumbbells and a bench, you may execute a variety of exercises. You can bulk up your biceps with just a pair of dumbbells and a few reps of curls. But with a couple of dumbbells and a bench, you can completely transform your body in a month.
All you need are dumbbells and a bench to get a fantastic workout that targets your stomach, arms, buttocks, and legs.
Dumbbells with a bench save space and deliver a perfect total-body workout in a short amount of time. Perform each exercise in a row. Complete three rounds, pausing only until you’ve finished a complete circuit. The goal is to keep your heart pumping hard throughout the workout, so take a minute between rounds.
In this article, we gave some exercises examples that can be performed using dumbbells and a bench.
Workout 1: ONE-ARM DUMBBELL ROW
- Place your left leg on the bench and your left hand on the far side.
- Bend over until the point where your upper body is parallel to the ground.
- With a neutral grip, reach down and pick up the Dumbbell in your right hand.
- Then, with your arm outstretched and your back straight, hold it.
- Raise the Dumbbell to your chest, focusing on using your back and shoulder muscles rather than your arms to raise it.
- As you lift, keep your chest steady. Squeeze your shoulder and back muscles at the top of the movement.
- Slowly lower the Dumbbell until your arm is fully stretched. Before rotating to the opposite side, complete all of your reps on one arm.
Workout 2: Hammer Bench Press
- Lie on a flat bench, holding a dumbbell in each hand.
- Bring the dumbbells up to the sides of your chest while maintaining a neutral grip.
- Dumbbells should be raised above your chest until your arms are fully extended.
- Slowly lower the weights until you feel a stretch in your chest, then press them above once more.
Workout 3: Reverse flye
- Hold dumbbells at your sides and stand with your feet shoulder-width apart.
- In a hinge motion, press your hips back, pushing your chest forward almost parallel to the floor.
- Allow the weights to hang straight down, palms facing each other.
- Keep your core strong, your back straight, and your knees slightly bent.
- Squeeze your shoulder blades together as you exhale and raise your arms out to your sides.
- As you bring your shoulder blades toward the spine, keep a delicate curve in your elbows.
- As you drop the weight back to the starting position, take a deep breath.
- During the exercise, avoid hunching your shoulders up.
- From start to completion, concentrate on feeling the shoulder blades come together while breathing correctly.
Workout 4: Dumbbell Bench Press
The dumbbell bench press is a chest-building exercise that is a version of the barbell bench press. To avoid shoulder issues, the dumbbell bench press is commonly mentioned after obtaining a specific level of strength on the barbell bench press.
Depending on your goals, the exercise can be used as a major lift in your workouts or as an auxiliary lift to the bench press.
- Lie down on a bench with a dumbbell in each hand at your sides.
- Your palms should face your feet in the starting position but switch to a neutral grip if you have shoulder problems.
- Press the weights above your chest by extending your elbows until your arms are straight, then bring the weights backtrack slowly.
- Use dumbbells instead of a barbell to maximise the range of motion available.
- At the height of the exercise, lower the weights past your shoulders and bring them closer together.
- However, do not touch them at the top, as this will relieve some of the strain on your muscles.
Workout 5: Biceps Curl
- Hold a dumbbell in each hand and stand with your arms at your sides.
- Your elbows should be close to your body, and your palms should be facing forward.
- Exhale as you curl the weights up to shoulder level while squeezing your biceps while keeping your upper arms stable.
- Placing your thumb on the same bar side as your fingers increase biceps peak contraction at the top of the movement.
- Hold the weight at shoulder height for a few seconds, then slowly descend back to the starting position while inhaling.
Workout 6: Incline Pushups
- Place your hands somewhat broader than shoulder-width on the bench’s edge.
- Your elbows are not locked, but your arms are straight.
- Align your feet and arms such that your body and arms are completely straight.
- While breathing, bend your elbows and slowly lower your chest to the bench’s edge.
- Throughout the action, keep your body straight and stiff.
- Extend your elbows but do not lock them as you push your body away from the bench.
- Exhale as you push up. Keep going with slow, steady repetitions.
Workout 7: Leg Pull-Ins
- Lie down on a weight bench with your legs stretched and your hand’s palms down next to you or under your glutes.
- Keep your knees together and bring them in toward you as you move your body in that direction.
- Hold for a few seconds before slowly returning to the beginning position.