5 Arm-Blasting Exercises To Do On A Bench

Oct 6, 2016 //

You don’t need clunky machines or confusing equipment for strong, toned arms. If you want bulging biceps and toned triceps, consider the bench your best friend.

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Perform the following five simple yet impressively dynamic exercises using just a bench, a barbell and free weights.

1. Three-Point Row

  • Holding a dumbbell in your right hand, begin by standing in front of a bench, with your feet shoulder-width apart in a staggered formation.
  • Next, bend forward from your hips and place your left hand on the bench. Your upper body should be parallel to the floor.
  • While bending over, row the dumbbell up towards your rib cage, with a slight twist at the top.
  • Lower your arm and repeat the motion 10 times on each arm.

2. Bench Dip

This exercise makes great use of your bodyweight and works your triceps and chest.

  • Begin by sitting on a bench, with your arms at your side gripping the bench, facing straight forward.
  • With your feet flat on the ground, use your arms to lift your butt off the bench, keeping your knees bent at 90 degrees and your back close to the bench.
  • Concentrate on bending your elbows down 90 degrees to lower yourself from the bench. Straighten to come back up. Straighten your arms, and repeat all motions 10 to 15 times.
  • For a tougher exercise, straighten your legs and cross one over the other, with your heels on the floor.

3. Skull Crushers

  • Lie down on the bench with your hands evenly spaced. Keep your hands relatively close together; your thumbs should be almost touching.
  • Gripping the barbell securely, push the barbell up as if you were performing a bench-press exercise.
  •  Slowly bend your arms back behind your head as far as you can without overstretching, squeezing your triceps.
  • Return your arms to their original position, and perform the exercise 8 to 10 times.

4. Close-Grip Incline Bench Press

  • Begin by lying on an adjustable bench press at a 30 to 45-degree incline.
  • Next, grab your barbell with an overhand, shoulder-width grip.
  • Lift the bar off the rack, and lower the bar to the upper part of your chest.
  • Once the bar is a few inches from your chest, press your feet into the floor for added support and press the bar up.
  • Return to the original position, and perform eight to 10 times.

5. Feet Elevated Pike Push-Up

  • Begin by getting into the push-up position with your feet resting on a bench.
  • Next, walk your hands slowly out so that your butt is positioned straight up in the air.
  • Then, use your arms to lower your body (like a push-up) until your head is a few inches from the floor. Push yourself back up. That’s one rep.
  • Be sure to flex your abs for extra core support throughout this exercise.