So, you've brought a Multi-Functional Workout Bench into your home gym— - to you! Your core, glutes, and hamstrings will also thank you. If you’re ready to get to work, here are 5 ways to make sure you get the most out of your bench. Let’s get you to work:

1. Preacher Curls: Because Biceps Deserve the Spotlight

Sometimes you just want to look in the mirror and say, “Whoa. Nice arms.” Preacher curls are your ticket to get the “guns” you’ve always wanted.

So grab your dumbbells and give your biceps the attention that they deserve. Preacher curls keep your form strict and let you target those muscles very specifically.

How to:

• Adjust your bench so the pad supports your upper arms and triceps.  

• Sit down, adjust your posture so you’re sitting straight up, then plant your feet, and grip those dumbbells firmly.
  

• Curl up slow, squeeze at the top like you're trying to juice a lemon with your biceps, then lower with control.

• Don’t go too fast. The goal is to really feel the bicep contract and release.

Do a few sets and prepare for compliments. 

 

2. Back Hyperextensions: Show Your Lower Back Some Love

Sitting all day can be a pain in the back—literally. Hyperextensions strengthen those lumbar muscles and give your glutes and hammies a workout too.

How to:

• Adjust the bench so the ankle pads are comfy and the hip pad supports your pelvis.
  

• Secure your ankles, cross your arms like a mummy, and bend at the waist as far as feels good.
  

• Squeeze your glutes and lift your torso back to start.
  

• Raise up so that your body is straight again.  Don’t arch your back though
  

• Level Up: Hold a dumbbell or weight to your chest for extra resistance

 

3. Bench Sit-Ups: Core Work with a Twist

Take your sit-ups to the next level and get your abs poppin’.

How to:

• Set the ankle pads low, hook your feet in, and perch on the hip pad.
  

• Lean back slowly, then use your abs to sit back up to horizontal.
  

• Keep your movements controlled - no flopping!

Challenge: Hug a weight to your chest for added intensity. Your six-pack will thank you.

4. Reverse Crunches: Engage Those Lower Abs!

Lower abs can be elusive, but reverse crunches on your bench will help you find them.

How to:

• Lie back on the bench, head near the hip pad, gripping the handles tightly.
  

• Lift your legs to a 45-degree angle, then thrust your hips toward the ceiling.

• Lower with control and repeat.

Note: This move is advanced, so take it slow. Your lower abs will feel the love.

5. Dumbbell Flyes: Get Your Best Chest

Don’t let your pecs feel neglected. It’s simple to shape and refine your chest to go along with stronger abs. 

How to:

• Lay flat on the bench, knees under the hip pads for stability.
  

• With a dumbbell in each hand, extend your arms out to the sides, elbows slightly bent.
  

• Bring the weights together over your chest, like you’re hugging a barrel.
  

• Lower back to the starting position, then repeat.

Safety First: Start with lighter weights to master the form before going heavier.

Finish Strong!

Your Multi-Functional Workout Bench isn't just a bench, it’s the home gym helper that lets you do literally hundreds of exercises. Whether you're aiming for a chiseled core, toned glutes, or a back that can handle anything, this bench will help you get there.