5 Bodyweight Exercises You Can Do with a Weight Bench
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SCS Weight Bench
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Yourself
Bam. Only if the workout was that simple! It’s not too complicated, but it is effective. Get a full body burn with just one piece of equipment. Introducing the SCS Weight Bench: adjustable to a decline or an incline for 5 total positions, great for any exercise. Attach the Preacher Curl or Leg Extension to this heavy-duty steel piece and the workout possibilities open up even more.
Although these exercises are on the low-impact side, you still want to make sure that you warm up your body before the main show begins. Spend 10 to 20 minutes getting loose with whichever warm-up is most comfortable for you.
- A quick jog around the block
- Stretching (Save the deep stretches for after the main workout)
- Leg Swings
- Jumping Jacks
- Foam rolling
Now, let’s get to the good part: Five moves to put your body weight to work for you.
Incline Push Ups
- Stand in front of the bench, then squat or bend down and place both hands on either side of it with your fingers pointing forward.
- Your hands should be about shoulder-width apart. Once your hands are in the right position, step your body back into a plank position, one leg at a time.
- Make sure your body is in a straight line, your head is aligned with your spine, and your lower back isn’t sagging before continuing.
- Looking a few inches ahead of you, rather than down at the bench, can help keep your body straight.
- Bend your arms to help you slowly lower your chest toward the bench. Straighten your arms to bring yourself back up into a straight line.
Sit Ups
- Sit on the bench with your knees bent. Hook your legs under the foot brace. Lie down so that your upper body is parallel to the floor, place your hands behind your neck, or cross them over your chest.
- Raise yourself from the bench, make sure your abs stay tightened and your back is straight. You should raise up until your upper body is completely vertical.
- Lower yourself down slowly until the back of your shoulders touch the bench. Keep your back straight and your abs tight.
- Stand 2 to 3 feet in front of the bench. Extend your right leg behind you and rest your toes on the bench. Toes can be flat or tucked, according to personal preference.
- Square your hips and shoulders. Keeping your torso upright, slowly lower your right knee toward the floor. Your front knee will form approximately a 90-degree angle (it may go farther, depending on your mobility; just make sure your knee doesn’t cave inward).
- Maintain evenly distributed weight in your whole foot. Don’t shift forward on the toes or exaggerate pushing through the heel. Reverse the move.
- Stand beside the bench and place one foot firmly on the bench while the other foot stays planted on the floor.
- While keeping your chest up and core tight, bring the back leg up and towards the chest. Step back into starting position and repeat.
- Sit on the bench and bring your legs out straight, locking your legs under the foot brace.
- Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core.
- Balancing here and keeping your legs stationary, twist your torso from side to side.
Cool down options:
- Take a walk
- Deep stretches (not to the point of strain)
- Yoga for beginners
Need a little more direction for the bench workout? Visit our Instagram (@inspirefitness) for videos that demonstrate safe repetition speed and proper form. You can also download our Inspire Fitness App to check out more workouts.
If you’re looking to expand your home gym, now is the right time! Our specialty Showrooms are giving the gift of a FREE SCS Weight Bench with the purchase of a FT1 Functional Trainer, FT2 Functional Trainer or the SCS Smith Cage System. To sweeten the deal, you’ll get VIP treatment from start to finish. That means a personalized shopping experience from, custom home gym room layout, delivery, and installation – plus, access to the expert service team for a lifetime. You can purchase through our site, or click through to our Showrooms tab and find a retailer near you!
