Want To Complete At-home Workouts?Try A Weight Bench!

Most of us are employed in a traditional 9 to 5 job， and don’t have the luxury of choosing when we work out in the morning or in the evening. Going to a gym after a long day of work and not mentioning the long commute back and forth to your local gym can make you wonder... do I need a weight bench at home?

Do You Need A Weight Bench?

You might need to consider getting a workout bench for home if you

Don’t like working out around other people
Don’t want to wait for equipment
Don’t want to worry about gym open hours
Want to workout whenever
Want to save time and money driving to and from the gym
Want to save on gym membership
Want to build your confidence in your own pace at home

What a Weight Bench Can Do for You?

A high-quality workout bench supports exercises that boost muscle size, strength, and endurance. It can help you get a better strength training workout at home. Some benches are flat, some are adjustable so you can slide them to an incline or decline position to target specific muscles flat bench couldn’t effectively reach. Others you can fold it up and store it under a bed. To learn more about different types of weight benches. There are many benefits to having a weight bench at home, if you're serious about size and strength, you will be happy to find out that you can actually do a full-body workout at home!

What Muscles Does Weight Bench Work?

You will be amazed about the bench workout you can do to strengthen all six major muscle groups. You don't have to train on a split system four or more days each week to see gains. The full-body workout can help you progress and is easy to fit into your schedule.
Who needs a boring treadmill or an exercise bike when you have an adjustable bench?

Legs

Bulgarian Split Squats is an effective bench leg exercise to add real muscle size to your quads, hamstrings, and glutes. As a single-leg exercise, it demands a lot of focus and pain tolerance to training your leg strength and stability. it's an alternative to traditional barbell squats if you have back problems.

Step Up is another awesome leg exercise you can perform with a bench at home. This unilateral leg exercise improves your leg symmetry and balance, which in turn helps with your squat and deadlift strength. The exercise saves your lower back and helps you to develop explosive leg power. And ladies...the bench targets the hip and thigh muscle to shape your curve naturally.

Abs

Decline Bench Crunch, Decline Sit up, or Decline Reverse Crunch will take classic core exercise up a notch. Bench decline positions will make the good old sit-ups more effective.
Besides, you can do some insanely difficult but effective exercises to strengthen your oblique, lower and upper rectus abdominis.

You can count on a compound exercise such as Feet-Elevated Pushup alone for a quick and effective workout as the exercise work all your ab muscles at the same time. Your hip abductors will also be put to work as you stabilize while raising and lowering your feet from the bench.

The Plyometric Bench Pushup is not only challenging to your entire core, it also speeds up your heart rate and add some fat burning into your workout.
Having a strong core means better posture, and the strength that will carry over to your other exercises. You can fit in some serious ab works with an adjustable bench in just over 10 minutes to eventually get your upper, middle and lower cut.

Back

It’s easy to notice a rocking motion when performing bent-over rows. Incline Dumbbell Row or Chest Supported Dumbbell Row is an ideal row variation with added stability which will enable you to move more weights and isolate the back muscles and target you back precisely. When you perform rows with your chest supported, you limit the amount of rocking and reduce the risk of injury. The exercise is fairly easy to do, even for beginners, to strengthen and develop Latissimus dorsi and trapezius muscles.

It’s worth to note that back exercises are often prescribed effectively as an alternative to surgery. Doing daily back exercises can significantly reduce back pain as well as improved posture.

Arm & Shoulder

If getting bigger and stronger arms is your goal that you should definitely consider adding Incline Dumbbell Curl into your training routine. The exercise activates your biceps more than other arm exercises, it works the long head of your biceps, stretches and contracts it with more force during the exercise.

Lying Rear Deltoid Raise works your two shoulder joints, especially your posterior deltoid muscle.
Compound exercises such as Tricep Dips will make your upper body significantly stronger. The overall strength will be carried over to lift more weight when performing other exercises and helps you develop other body parts more efficiently.

Chest

Bench Press is the most effective chest exercise ever. The standard barbell bench allows you to move the most weight and it’s easier lift to control then pressing with heavy dumbbells. Bench press with dumbbells will work each side of your body independently, allow for a longer range of motion than barbell bench which recruits more stabilizer muscles in the process.

Try starting out with a flat bench, then progress to inclines. Hitting a muscle from varying degrees of incline angles builds a chiseled chest more thoroughly.
There is a lot to be gained with a bench at home. And a foldable, adjustable bench won’t even take a lot of space at home. If you are looking for a sturdy and affordable one, then maybe RitFit Adjustable Bench is just for you! Comes with 9 seat adjustment positions and minimum assembly required, ergonomically designed with dense foam padding and a smooth leather top. Check it out HERE.

HOW MUCH SHOULD YOU BE ABLE TO BENCH ( GUIDE 2021 )

It is a truth universally acknowledged that strength is size. Bench press , hailed as one of the most effective ways of gaining upper body strength, has become prevalent among fitness enthusiasts. Novice lifters, and elite athletes alike, try to lift heavier to get close to those with rippling muscles on the ads. But the more is not necessarily better. Forcing yourself to do heavy lifting beyond your limit could backfire. Therefore, knowing how much you’re able to bench can clear the way for building muscles effectively with proper form. This article will delve a little bit more into the following three main questions you have： How much should I be able to bench ? What is the average bench press by age? What is my one-rep max? Now let's dive in. 1. How Much Should I Be Able to Bench? While gauging how much you should be able to bench, multiple factors, with body weight, goals, gender, age, ...

HOW TO USE A EXERCISE BENCH TO PROGRESS YOUR PUSHUPS ( BENCH AB WORKOUT )

Doing regular pushups can help increase your body's production of Human Growth Hormone (HGH), which is responsible for gaining muscle mass . Weight Bench elevated pushups are variations that allow you to make your workout easier or more challenging depending either your upper body or lower body is elevated above the rest of the body. By changing the angle of your pushups, you will work for different muscle groups. These kinds of pushups are a useful addition to regular pushups and they can enhance your exercise routine or help you progress to more challenging versions. Here are several pushup routines you can do with RitFit home workout bench : 1. Incline Pushup 2. Hands-Elevated Pushup 3. Bench Tap Plyo Pushup 4. Feet-Elevated Pushup 5. Feet-Elevated Pike Pushup Let's Dive in. 1. Incline Pushup Muscles worked: chest, shoulders Incline pushup is a great starting point to begin ...

HOW TO DO FULL BODY WORKOUTS WITH HOME WORKOUT BENCH ( COMPREHENSIVE GUIDE BY RITFIT )

Reasons Why Weight Benches So Popular If you’ve never used a weight bench before, you might be wondering why they’re so popular. After all, many resistance machines allow you to perform the same types of exercises. However, weight benches are a more versatile option, which is especially important for anyone considering converting their spare room into a workout space. Weight benches allow you to customise your workout to your body’s needs, acting as a guide without taking away the reins. Supporting your back, weight benches mean your joints can move freely with greater control through a huge range of exercises. This means you’ll be able to target different muscle groups for a full body workout. Full Body Workouts for 9 Different Muscle Groups A high-quality workout bench supports exercises that boost muscle size, strength, and endurance. It can help you get a better strength training workout at home. There are many benefits to have a home workou...

3-in-1 Ab Roller Progression Exercises that Strengthen Your Core

The general public has actually long recognized the endurance of the abdominal musculature is an essential component of fitness for health and sports performance. Traditionally, people have performed abdominal exercises such as sit-ups and abdominal crunches without the assistance of any equipment. Then this increased interest in building abdominal muscle has resulted in the emergence of abdominal exercise devices. Here gives a spotlight to a new-type 3-in-1 multifunctional ab roller. Introduction of a New-type Multifunctional Ab Roller At first sight of the 3-in-1 ab roller, we are likely to turn our back on it suspiciously for it is hugely different from the traditional ab roller wheel. Yet in practice? It is an advanced tool that delivers a more seriously intense, next-level core challenge. It helps engage much of our upper half including stabilizer muscles, lats, deltoids, chest, biceps, and triceps. What makes the most awesome is that the equipment integrates ab roller, p...

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Ever find your shoulders aching and paining after doing some heavy lifting, like rearranging furniture or lifting boxes? it’s probably because of the lack of flexibility in your shoulders. Shoulders are probably the most neglected muscles groups in your body, they are the main stabilizer when we throw, press or bringing elbows to our body. With our tendency to sit in a forward hunched position, it can ruin our posture and create an overly dominant frontside of the body. Working out your rear shoulder will counteract this influence, pulling the shoulder back into position for improved posture. A well-rounded shoulder exercise that includes both of your front and back shoulders will increase your strength and also decrease the amount of load your shoulder joints have to bear to make your shoulders more flexible, coordinated, and conditioned to handle stress. Deltoid and Trapezius You probably will be surprised that a lot of shoulder exercises involve your back. The trapezi...

Four Hip and Thigh Bench Exercises to Dissipate Back Pain

A well-trained butt and toned legs aren’t just nice to look at. Many suffer pain from lower back and leg pain from sitting all day. The hamstring muscles are connected to the bones at the bottom of the lower pelvis. Tight hamstring muscles can lead to the locked pelvis and cause stress on the lower back, which would inadvertently cause pain in the spine and contributes to poor posture. With consistent hamstring exercises and stretching, many backs and leg pain will effectively dissipate. Hip and hamstring exercises can help lengthen and loosen back muscles, relieve nerve compression that causes pain. You could use your bench to finish these four exercises at home without going to a crowded gym. Let’s face it, the gym is packed with people and you probably don’t want to wait your term. Hip thrust Many would agree that the hip thrust is the best glute development exercise. The size and appearance of your glutes will change dramatically because this exercise stren...

Five Ab Exercises To Warm Up

If you want to take your workouts to the next level, start with your middle. Your core contracts first in every exercise and then the energy is transferred to the limbs. In order to prime your core muscles, so they fire better during your other workout, you need to train your core first. By training your torso when your muscles are fresh, you will achieve the fastest gains. Performing classic ab moves like crunches and knee-ins at the beginning of your workout to warm up the muscles, you will be able to lift more weights, work more muscle and burn more calories later on. Sharing four ab warm-up exercises that you can do on a bench . Elevated Bicycle Crunch Lie on the bench with face-up, place your hands by your ears. Keep your legs out straight and elevated. Bring one knee up as you bring the opposite elbow to touch that knee. Contract your abs tightly as you come up with an exhale. Alternate with the other side. Alternating shoulder to knee crunches work all the m...

Four Lower-Body Exercises You Can Do on a Bench

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RitFit Power Cage with LAT Pull Down and 360° Landmine, 1000LB Capacity Power Rack https://youtu.be/PdXdoC32oyo This video is about the RitFit Power cage with Lat pull down. Putting this cage together, giving you some tips and review on this cage.. Hope this video was helpful in some kind of way.. If so please give thumbs up and subscribe to my channel for more upcoming videos .. *RitFit Power Cage with LAT Pull Down- https://www.ritfitsports.com/products/ritfit-pull-up-bands Love this Power Cage .. Time for Gains!!!! https://www.ritfitsports.com/products/ritfit-1000lbs-power-cage RitFit Power Cage with LAT Pull Down and 360° Landmine, 1000LB Capacity Power Rack Full Home Gym for Weightlifting, Come with J-Cups, Dip Bars and Other Attachments, RitFit Power Cage is 1000 lb rated featuring 2x2” steel uprights. The total footprint of the rack is 44″ W x 52″ L and it is 85″ tall. This upgraded steel makes for a heavier-duty and more stable rack, both in appearance and in reality. 13 ...

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