6 simple exercises for getting sculpted arms and shapely shoulders by using a sit-up weight bench

 

woman working triceps and chest with dumbbells

Now that we have started to wear T-shirts with short sleeves or sleeveless we realise that we should have fought the arm jiggle before, but no worries, here I will show some simple exercises for getting sculpted arms and shapely shoulders by using one of the sit-up weight benches at the gym, or the home use benches. A fitness  bench is an ideal platform for strength moves with which you will get a total body workout, but today I will focus on the top of the body. Ready?

1. Dumbbell chest press on bench

Grab a pair of dumbbells and lie face up on a bench with your feet flat on the floor and your knees bent at 90 degrees. Hold the dumbbells by the sides of your chest, palms facing outward. Press your hands toward the ceiling until arms are straight, keeping weights over your chest. Lower slowly back to the starting position for one rep. By doing this exercise you will be working out chest, shoulders and triceps. Do 3 set of 10 to 12 reps.

2. Bench push up rear lateral raise

Grab a dumbbell and place your hands on the edge of a bench with your feet extended behind you so that you are in a push-up position. Slightly bend your elbow and lift the dumbbell up to about shoulder level. Lower slowly back to the starting position for one rep. Repeat for 10 to 12 reps. Then perform the exercise with the other arm. You will be working out abs, back, shoulders and chest. Do 3 sets.

3. Mountain climbing exercise on bench

Place hands shoulder-width apart on the ground and feet (heels up) on bench. Tighten abs so that your body is straight from head to heels. Bend your left knee in toward your chest, keeping toes off the ground. Repeat for 10 to 12 reps. Switch legs. Follow with 10 to 12 reps, alternating sides. It is a perfect exercise for working out core, chest and arms.

4. Bench push up

Place hands shoulder-width apart on a bench and step feet back, keep your body straight. Bend elbows and lower your chest toward the bench. Push up and repeat. Do 3 sets of 10 to 12 reps. Bench push ups are great for shoulders, core, chest and triceps.

jll fitness weight bench

5. Hop over bench

Stand on one long side of a bench and lean over, grasping the edge on either side of it. Keeping your shoulders aligned over your hands and tight your abs. Bend knees and jump your feet over to the other side of bench, land softly with feet together. Repeat back and forth for 30 seconds. This is the perfect exercise for chest, abs, arms, glutes and legs.

6. Triceps dip on bench

Place your hands shoulder-width apart on a bench. Slide your butt off the front of the bench with your legs extended out in front of you and your back close to the bench. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps. Slowly bend your elbows to lower your body toward the floor until your elbows are at about 90 degree angle. Press down into the bench to straighten your elbows, returning to the starting position. Do 3 sets of 10 to 12 reps. This exercise tones the back of the arms quite nicely.

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