The standard weight workout bench is one of the most critical muscle-building equipment, and it is much more than simply a chest day essential. Here’s how to use it to your advantage.

The workout bench is a multipurpose piece of equipment in and of itself, used for much more than just pressing barbells. Are you trying to maximize its potential? Look at these improvements.

1. Barbell Row

Put a weighted bar under your bench and place one end of the court on a box or racked barbell. It would help if you lay down to reach the bar. Row the bar in a shoulder-width pattern in your direction. As it approaches the bench, pause, then slowly drop it.

2. Rowing A Dumbbell

With a set of dumbbells in your hands, place your chest on the pad of a bench that has been adjusted to a 45-degree angle. Row both dumbbells towards your hips while remaining firmly planted on the court. Pause, then gently drop the weights before repeating.

3. A-Jack Jump

Lean across a bench lengthwise. Squat to touch it (A), then leap up quickly. Drop down after bringing your feet together to settle on the bench (B). Slow down when your feet touch the ground to avoid slamming into the bar.

4. Chinese Plank

Put your heels on a second bench or platform while supporting your upper back on the court. Create a line from your shoulders to your feet by extending at your hips and lifting into the air. Hold, keeping the structure’ for as long as you can.

5.  Push-Ups Over A Bench

Alongside a bench, assume the burpee posture. Jump your feet to your chest, put your hands on the court as you rise, and then jump over it. Repeat the motion by doing another burpee.

6. Elevated Side Plank With A Knee Lift

Lay sideways with your feet stacked on top of one another. Lift into a side plank while pressing one hand onto the ground. Bring your knee up to your chest while lifting your upper foot. Reverse the motion, then do it again.

7. Box Squats

With a barbell on your back and your feet somewhat broader than shoulder-width apart, straddling the bench. Slowly squatting till your light foot touches the bar requires pushing your hips back and bending at the knees. Keep your torso upright and suddenly rise.

8. Tricep Extension

Step back so your arms are fully extended, and place your hands on a bench shoulder-width apart. Lower your head to below your hands while keeping your elbows tucked under. Set your elbows fully extended before pulling back up.

9.  The Pike Press-Up

Put your feet up on a bench and go into the press-up position. When your hips are higher than your shoulders, walk your hands back. By gently bending at the elbows, lower your head. Make a triangle with your hands, authority, and body. After pausing, raise yourself again.

10.   GHD Sit-up

Stretch your hands out in front of you while you sit on a bench between your knees until your upper body is off the bench, squat rearward. Touch the ground behind your head before using your core to sit back up.