Gym bench: from shoulder exercises to abdominal exercises

The gym bench is undoubtedly one of the most unmissable pieces of equipment for those who want to train the body comprehensively. Often associated with chest exercises, the bench actually allows you to work effectively on shoulders, back and abs as well. It is a versatile tool, which can be used in different ways by varying inclination and equipment, and is the basis for workouts that combine strength, stability and muscular endurance.

So in this article we look at how to make the most of the bench, from classic pectoral exercises with dumbbells to specific shoulder, back, and abdominal workouts. We will discover how a single piece of equipment can become the centerpiece of a complete and varied program.

The complete workout with the gym bench

La gym bench is designed to adapt to different needs, allowing you to train multiple muscle groups with a single piece of equipment. Its versatility comes from the ability to adjust the incline (flat, incline, or decline) and the wide range of exercises that can be performed using barbells, dumbbells, or body weight alone.

Pectorals with dumbbells

One of the most well-known exercises for bench training in the gym is pectoral work with dumbbells. This movement, compared to the barbell, allows a greater arc of motion and better activation of the muscle:

• dumbbell stretches: lying on the bench, you push the dumbbells upward, controlling both the upward and downward phases. This exercise is great for increasing strength and volume in the pecs.
• Dumbbell crosses: excellent exercise for isolating the pectorals. The dumbbells are brought outward in an arching motion.

Both of the above exercises focus on stretching the muscle.

Shoulder and back exercises

It doesn’t end there! In fact, the gym bench is also perfect for training shoulders and back. By varying the incline and equipment, movements involving deltoids, trapezius and lats can be performed.

• Shoulder thrusts: With the bench tilted to about 75°, perform dumbbell or barbell thrusts, targeting the front deltoids.
• Pullover: Lying on the bench, you place your feet on the floor, flex your arms, and perform the movement while keeping them flexed at all times during the dumbbell descent phase, with shoulders hunched and elbows bent. This exercise involves the back and is also useful for stretching the back.
• Dumbbell rower: Resting one knee and one hand on the bench, you use a dumbbell to perform a pulling motion, working lats and/or high back muscles.

Bench press abs: core focused workout

The gym bench is not only for the upper body, but is a valuable ally for training the core. It allows you to increase the intensity of abdominal exercises and engage important stabilizers.

Abdominal exercises with bench

• Declined crunches: Positioning yourself on the declined bench, you perform crunches for more intense abdominal work. The angle increases the difficulty, making this exercise ideal for those seeking an advanced workout.
• Leg Lifts: Lying on the flat or declined bench, you lift your legs while keeping them taut. This movement is particularly effective for training the abs with a different focus than the previous one.
• Dumbbell Twist: Sitting on the bench, you use a dumbbell to perform torso twists, working on the oblique abs.

Compared to floor exercises, using the bench allows for better control of movement and greater muscle activation, especially when taking advantage of different inclinations. In addition, bench abdominal exercises help improve posture and overall stability, qualities that are fundamental to any type of training.

Integrating the bench press into a comprehensive program

An effective way to supplement the gym bench into a comprehensive program is to plan training sessions that alternate exercises for strength, hypertrophy, and muscular endurance.

For example, you can devote one day to multi-joint exercises, such as bench presses or dumbbell rowing, and another to isolation exercises, such as crosses and pullovers.

To vary the stimuli, use different bench inclinations and alternate the use of barbells, dumbbells and elastic bands. The goal is to create a balanced routine that engages all major muscle groups once or twice a week and encourages steady progression over time.

Conclusion

The gym bench is an indispensable tool for anyone who wants to train fully and effectively. Thanks to its versatility, it allows you to work on your pecs, shoulders, back and abs, offering endless exercise possibilities. With movements such as dumbbell stretches, the rowing machine or declined crunches, you can build a personalized training program that promotes strength, muscle mass and stability.

Whether you train in a fully equipped gym or at home, the bench is an indispensable tool if you want to focus on each muscle district to the fullest. Plan your workout carefully, taking advantage of the full potential of this tool!