Your Step-by-Step Guide to a Full Body Bench Workout 💪

Your Step-by-Step Guide to a Full Body Bench Workout

Step 1: Warm Up

Start with a 10-minute warm-up to get your blood flowing and your muscles ready for the workout. This could be a brisk walk, light jogging, or jumping jacks.

Step 2: Bench Press

Lie flat on your back on the bench. Hold the barbell above your chest with your hands shoulder-width apart. Lower the barbell to your chest, then push it back up. Do 3 sets of 10 reps.

Step 3: Dumbbell Bench Press

Hold a dumbbell in each hand. Lie down on your bench, and start with the dumbbells at shoulder level. Extend your arms straight up, then lower them back down. Do 3 sets of 10 reps.

Step 4: Incline Bench Press

Set your bench at a 45-degree incline. Lie back and hold the barbell above your chest with your hands shoulder-width apart. Lower the barbell to your chest, then push it back up. Do 3 sets of 10 reps.

Step 5: Decline Bench Press

Set your bench at a 45-degree decline. Repeat the same process as the incline bench press, but with your head lower than your feet. Do 3 sets of 10 reps.

Step 6: Close-Grip Bench Press

Lie flat on your back on the bench. Hold the barbell with your hands closer than shoulder-width apart. Lower the barbell to your chest, then push it back up. Do 3 sets of 10 reps.

Step 7: Cool Down

Finish your workout with a 5-minute cool-down. This could be a slow walk or gentle stretching to help your muscles recover.

PreviousStep 1Step 2Step 3Step 4Step 5Step 6Step 7Next

Are you looking to build a strong and sculpted body from the comfort of your own home? Look no further than our step-by-step guide to a full body bench workout. With this workout, you can target multiple muscle groups and achieve amazing results without ever stepping foot in a gym. Let's dive into the details!

Step 1: Warm Up

Before diving into any workout, it's crucial to warm up your body. Spend 10 minutes getting your blood flowing and your muscles ready for action. You can choose from activities like brisk walking, light jogging, or even jumping jacks. The goal is to prepare your body for the intensity to come.

Step 2: Bench Press

The bench press is a classic exercise that targets your chest, shoulders, and triceps. Lie flat on your back on the bench and hold the barbell above your chest with your hands shoulder-width apart. Lower the barbell to your chest and then push it back up. Aim to complete 3 sets of 10 reps to really challenge your muscles.

Step 3: Dumbbell Bench Press

Next up is the dumbbell bench press, which further engages your chest, shoulders, and triceps. Hold a dumbbell in each hand and lie down on your bench. Start with the dumbbells at shoulder level and extend your arms straight up. Lower them back down and repeat for 3 sets of 10 reps.

Step 4: Incline Bench Press

To target your upper chest, try the incline bench press. Set your bench at a 45-degree incline and lie back. Hold the barbell above your chest with your hands shoulder-width apart. Lower the barbell to your chest and push it back up. Complete 3 sets of 10 reps to really feel the burn in your upper chest.

Step 5: Decline Bench Press

For the lower chest, the decline bench press is your go-to exercise. Set your bench at a 45-degree decline and repeat the same process as the incline bench press, but with your head lower than your feet. This exercise will really challenge your lower chest muscles. Aim for 3 sets of 10 reps.

Step 6: Close-Grip Bench Press

To target your triceps, the close-grip bench press is a must-do exercise. Lie flat on your back on the bench and hold the barbell with your hands closer than shoulder-width apart. Lower the barbell to your chest and push it back up. Complete 3 sets of 10 reps to give your triceps a serious workout.

Step 7: Cool Down

After an intense workout, it's important to cool down and allow your body to recover. Spend 5 minutes doing a slow walk or gentle stretching to help your muscles relax and prevent any post-workout soreness.

Remember, consistency is key when it comes to achieving your fitness goals. Incorporate this full body bench workout into your routine a few times a week and watch your strength and muscle definition improve over time. Get ready to transform your body and achieve the results you've always wanted, all from the comfort of your own home.

So what are you waiting for? Grab your bench and get started on your journey to a stronger, fitter you!

###

Looking for more workout routines to do at home? Check out our best full body workout to do at home guide for effective exercises and tips.

###

If you're interested in building a balanced weightlifting routine, our step-by-step guide can help you get started.

###

Wondering how to structure your home workout? Check out our guide for tips and recommendations.

###

Looking for more exercises to build muscle in a home gym? Our recommended exercises can help you achieve your goals.

###

Curious about alternative options to going to the gym for home fitness? Check out our article for more information.