There are many ways to get fit and stay in shape when working out. A bench is one of the most versatile equipment you can use. Somebody can use an Ezreal bench can be used for various exercises that target different muscle groups, making it an excellent tool for a full-body workout. In this blog, we'll explore other activities you can do using a bench, from upper-body to lower-body exercises.

Table of Contents

1. 1. Introduction
   2. Benefits of using a bench
   3. Upper body workouts
   1. Bench press
   2. Incline bench press
   3. Dumbbell bench press
   4. Dumbbell flyes
   4. Lower body workouts
   1. Step-ups
   2. Bulgarian split squats
   3. Bench dips
   4. Leg raises
   5. Core workouts
   1. Bench crunches
   2. Plank variations
   6. Full-body workout
   7. Safety Tips
   8. Conclusion
   9. FAQs

Benefits of Using a Bench

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Using an Ezreal bench for your workouts has several benefits. First, it allows you to work out at different angles, which can target other muscle groups. Second, it provides stability for exercises that require balance, such as step-ups or Bulgarian split squats. Third, it can add resistance to bodyweight exercises, making them more challenging.

Upper Body Workouts

Bench Press

The bench press is one of the most popular exercises for building chest muscles. Lie flat on a bench with your feet firmly on the ground to perform a bench press. Grab the bar with your hands shoulder-width apart, and slowly lower the bar to your chest. Pause momentarily, then push the bar back up to the starting position. Repeat for the desired number of reps.

Incline Bench Press

 

 

 

 

 

 

 

 

 

Adjust the bench to a 45-degree angle to perform an incline bench press. The incline bench press is similar to the bench press but targets the upper chest muscles. Lie on the bench and grab the bar with your hands shoulder-width apart. Lower the bar to your upper chest, pause for a moment, then push the bar back up to the starting position.

Dumbbell Bench Press

 

 

 

 

 

 

 

 

 

The dumbbell bench press is a variation of the bench press that allows for a more excellent range of motion. To perform a dumbbell bench press, lie flat on a bench with a dumbbell in each hand. Start with your arms extended above your chest, then slowly lower the dumbbells to the sides of your chest. Pause momentarily, then push the dumbbells back up to the starting position.

Dumbbell Flyes

 

 

 

 

 

 

 

 

 

Dumbbell flies are an isolation exercise that targets the chest muscles. Lie flat on a bench with a dumbbell in each hand. Start with your arms extended above your chest, then slowly lower the dumbbells to the sides of your body. Keep a slight bend in your elbows throughout the exercise. Pause momentarily, then bring the dumbbells back up to the starting position.

Lower Body Workouts

Step-Ups

 

 

 

 

 

 

 

 

 

Step-ups are an excellent exercise for building leg strength and endurance. Stand in front of the bench with your feet shoulder-width apart. Step onto the bench with your right foot, then bring your left foot up to meet it. Step back down with your right foot, then your left foot. Repeat for the desired number of reps, then switch sides.

Bulgarian Split Squats

 

 

 

 

 

 

 

 

 

Bulgarian split squats are a challenging exercise that targets the quads, hamstrings, and glutes. Stand in front of the bench with your back facing it to perform Bulgarian split squats. Place your right foot on the bench behind you and keep your left foot planted firmly on the ground. Lower your body by bending your left knee while keeping your upper body upright and your right foot elevated. Go down until your left thigh is parallel to the ground, then push through your left heel to return to the starting position. Repeat for the desired number of reps, then switch legs.

Bench Dips

 

 

 

 

 

 

 

 

 

Bench dips are a great exercise to target the triceps and build upper body strength. Here's a link showing the benefits. Sit on the edge of the bench with your hands on the bar next to your hips, fingers pointing forward. Walk your feet on and extend your legs in front of you. Lower your body by bending your elbows and keeping your back close to the bench. Go down until your upper arms are parallel to the ground, then push through your palms to return to the starting position. Repeat for the desired number of reps.

Leg Raises

 

 

 

 

 

 

 

 

 

Leg raises are an effective exercise for strengthening the lower abdominal muscles. Lie flat on the bench with your hands gripping the edges for stability. Keep your legs straight and together, then lift them towards the ceiling. Control the movement as you lower your legs without touching the bench. Repeat for the desired number of reps.

Core Workouts

Bench Crunches

 

 

 

 

 

 

 

 

 

Bench crunches are a variation of traditional crunches that provide additional support for your back. Lie flat on the bench with your knees bent and feet on the ground. Place your hands behind your head or crossed over your chest. Engage your core and lift your upper body off the bench, curling your shoulders towards your knees. Hold for a moment at the top, then lower yourself back down. Repeat for the desired number of reps.

Plank Variations

 

 

 

 

 

 

 

 

 

Planks are an excellent way to strengthen your core muscles. To perform a plank on a bench, start by placing your forearms on the bench with your elbows directly below your shoulders. Extend your legs behind you, resting on your toes. Engage your core, keep your body straight, and hold the position for as long as possible. For an added challenge, lift one leg or arm off the bench while maintaining a stable plank position.

Full-Body Workout

 

A full-body workout using a bench can be achieved by combining exercises that target different muscle groups. Here's an example of a full-body bench workout:

1. Bench press - 3 sets of 10 reps
2. Bulgarian split squats - 3 sets of 12 reps per leg
3. Dumbbell flyes - 3 sets of 12 reps
4. Bench dips - 3 sets of 10 reps
5. Leg raises - 3 sets of 12 reps
6. Bench crunches - 3 sets of 15 reps
7. Plank - hold for 1 minute

Adjust the weights and repetitions based on your fitness level and gradually increase the intensity as you progress.

Safety Tips

• Always warm up before starting your workout to prepare your muscles for exercise.
• Use proper form and technique to prevent injuries. If you're unsure, consider working with a fitness professional.
• Start with lighter weights and gradually increase the resistance as your strength improves.
• Listen to your body and take breaks if needed. Pushing yourself too hard can lead to overexertion and injuries.
• Stay hydrated throughout your workout session.

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