Finding new ways to make use of fitness equipment is one of the best steps to take to liven up your sessions.
Let's go over three different exercises you can do using an adjustable bench...
1. Step Ups. The first great move to start including is the basic step up. This can be done with just your bodyweight, holding a set of dumbbells, or with a barbell resting across your back.
What you'll want to do is simply step up with one foot, bringing the other leg up to match. Then step down, either with the same foot, or with the other. Then reverse sides and repeat.
As you do this, make sure you are constantly thinking of pushing yourself up with your quads and hamstrings, never leaning forward as you complete the exercise.
2. Tricep Dips. The next good move to add into your workout protocol is the tricep dip. To do this one, position your hands just off the edge of the bench, with your feet placed on the ground in front of you. From here, bend your elbows as you lower yourself down into the tricep dip. Pause at the bottom once your elbow is at a 90 degree angle and then press up again to complete the rep.
Continue on until all reps are completed. To advance this one, you can also place your feet up on another bench or an exercise ball.
3. Reverse Leg Raises. Finally, one last super move to start doing using an adjustable bench is the reverse leg raise. To perform this one, incline the bench and then position your body so you are resting chest down on the top portion of the bench. Your hips should be at the very end, legs on the ground.
From here, while holding onto the bench, lift your legs directly up behind you, squeezing your glutes. Lift as high as possible and then slowly lower down again to finish the rep.
Keep doing this until you feel a deep burning in the glute muscles.
