From Beginner to Beast: Progressing Your Workouts with an Exercise Bench

exercise bench

For many fitness enthusiasts, an exercise bench is a versatile and indispensable tool that allows them to target various muscle groups effectively. Whether you’re a beginner just starting your fitness journey or a seasoned athlete aiming to take your workouts to the next level, an exercise bench can be your key to progress and transformation. In this article, we’ll explore how to evolve from a beginner to a fitness beast by using an exercise bench effectively.

Beginner’s Foundation

As a beginner, it’s crucial to start with the basics and build a strong foundation. An exercise bench provides an excellent platform for foundational exercises that target different muscle groups. Here are some essential exercises for beginners:

1. Bench Press: 

The bench press is a classic chest exercise that helps develop upper body strength. Beginners can start with a manageable weight and focus on perfecting their form before increasing the resistance.

2. Dumbbell Rows: 

This exercise targets the back muscles and helps improve posture. Begin with lighter dumbbells to develop proper technique and gradually progress to heavier weights.

3. Step-Ups: 

Using the bench as a platform for step-ups is an effective way to work the legs and improve balance. Start with a low bench and increase the height as your strength improves.

Progressive Overload

To transform from a beginner to a beast, you must embrace the concept of progressive overload. This means gradually increasing the resistance, repetitions, or intensity of your workouts to challenge your muscles and force them to adapt and grow. Here’s how to apply progressive overload with an exercise bench:

1. Increase Weight: 

As you become comfortable with a certain weight level, incrementally add more weight to your exercises. This will ensure continuous muscle growth and strength development.

2. Adjust Bench Angle: 

Many exercise benches are adjustable, allowing you to change the angle for different exercises. Adjusting the bench angle can make an exercise more challenging and recruit different muscle fibres.

3. Vary Repetitions and Sets: 

To prevent plateaus and keep your workouts effective, vary the number of repetitions and sets you perform. For example, switch between high-repetition, low-weight sets and low-repetition, high-weight sets.

4. Incorporate Advanced Exercises: 

Once you’ve mastered the basics, explore advanced exercises that require greater strength and stability. Exercises like decline bench presses, incline flyes, and Bulgarian split squats can take your workouts to the next level.

Balanced Workout Routine

Becoming a fitness beast isn’t just about lifting heavy weights; it’s also about maintaining a balanced workout routine. Incorporate exercises that target all major muscle groups to ensure overall development and reduce the risk of muscle imbalances or injury.

1. Chest: 

Continue to perform bench presses and include variations like incline and decline bench presses to target different parts of the chest.

2. Back: 

Incorporate exercises like bent-over rows and pull-ups to build a strong and defined back.

3. Legs: 

Utilise the bench for step-ups, Bulgarian split squats, and leg curls to strengthen your lower body.

4. Core: 

Don’t forget core-strengthening exercises such as decline sit-ups or Russian twists using the bench.

5. Arms: 

Utilise the bench for triceps dips or skull crushers to build strong and toned arms.

Listen to Your Body

While it’s important to push your limits and progress, it’s equally crucial to listen to your body. Overtraining or using excessive weights without proper form can lead to injuries. Pay attention to your body’s signals and allow for adequate rest and recovery.