Last Updated on October 6, 2017 by MarcyPro
The Marcy SB-315 Flat Utility Workout Bench may look simple on its own, but did you know that there are actually a wide variety of stretches and strength training exercises you can perform on this weight bench alone? Add a pair of dumbbells to the mix and you’ll have more than enough strength training exercise options that you can do from your own home gym! Here are 10 exercises you can do on a Marcy SB-315 Flat Utility Workout Bench to burn calories, build muscle and increase your overall health:
Stretches
- Standing Psoas Stretch: The psoas is a major hip flexor muscle that often becomes tight from too much inactivity or sitting. Some psoas stretches can be performed with no additional equipment; however, incorporating a weight bench for more stretching options can significantly improve your flexibility, posture and physical performance. Here is how to perform the Standing Psoas Stretch:
- Place one foot behind you and on top of the bench
- Place your hands on your hips and stand upright
- Push your hips forward to bend your knee
- Hold once you feel a stretch in your hip flexor
- Switch legs and repeat
- Standing Hamstring Stretch: The hamstring is a major leg muscle that requires regular stretching for proper movement during physical exercise. Performing the Standing Hamstring Stretch on your Marcy SB-315 Utility Flat Bench will add ease to your workout routines and prevent injuries. Here’s how to do it:
- Place one heel on the bench
- Slowly reach toward your foot, bringing your torso toward your leg
- Hold once you feel a stretch in your hamstring
- Switch legs and repeat
Bodyweight Exercises
- Bench Dips: Dip variations are fantastic for working the triceps, chest, shoulders and other upper body muscles. Many trainers don’t have their own set of dip handles in their home gyms so Bench Dips are a great alternative for those who want to tone and strengthen their upper body. Here’s how to do it:
- Place your hands on the edge of the long side of the bench
- Lift your butt off the bench and extend your legs
- Slowly bend your elbows and lower your body towards the floor
- Once your upper arms are parallel to the floor, push back up to starting position
- Repeat
- Incline Plank: The Plank is one of the most effective core strengthening exercises there is. Variations of this move will help you to burn fat, develop core strength and carve out your abs. The Incline Plank is one of these powerful variations that can only be done with the aid of a bench such as the Marcy Flat Bench. Here’s how to do it:
- Kneel down and place your forearms on top of the bench
- Raise your knees off the ground and form a straight line with your body
- Tighten your core and hold for 30-60 seconds
- Decline Plank: Much like the Incline Plank and other Plank variations, the Decline Plank will allow you to use your Marcy SB-315 Utility Flat Bench to tone and strengthen your core muscles. Here’s how to do it:
- Get into plank position with your forearms on the floor
- Place your toes on top of the bench behind you
- Tighten your core and hold for 30-60 seconds
- Elevated Push-up: The Push-up is another classic bodyweight move that can be performed on a bench for even greater results. To bulk up and tone your entire upper body while also strengthening your core, we recommend giving the Elevated Push-up a try. Here’s how to do it:
- Get down on the floor and lay on your stomach
- Push yourself up to standard push-up position but with your feet elevated on top of the bench
- With your toes on top of the bench and arms fully extended, lower your chest to the ground
- Push yourself back up to starting position with your arms and repeat
Dumbbell Exercises
- Seated Dumbbell Curl: By simply adding a dumbbell or two to your Marcy SB-315 Utility Flat Bench your exercise possibilities will increase significantly. The Seated Dumbbell Curl allows you to lift more weight than you would be able to in a standing position so you can train your biceps as hard as possible. Here’s how to do it:
- Sit up straight on the edge of the bench with a dumbbell in one hand
- Fully extend the arm you are holding the dumbbell with between your legs
- Lean forward with the back of your arm resting against your inner thigh
- Exhale and lift the dumbbell toward your shoulder
- Inhale as you return the weight to the starting position
- Repeat for the desired amount of reps and then switch hands
- Dumbbell Bench Press: The bench press is a classic weight lifting move that comes in a variety of different variations. The Dumbbell Bench Press will give you the best results of these variations with the least amount of equipment. This exercise will work your chest, shoulders and triceps. Here’s how to do it:
- Lie down on the bench with a dumbbell in each hand placed on your thighs
- Lift the dumbbells up one at a time and hold them in front of you at shoulder width
- Rotate your wrists forward so your palms are facing away from you
- Bring the dumbbells down to your sides by bending your arm at a 90 degree angle
- Exhale and use your chest to push the dumbbells upwards
- Hold briefly and then inhale as you bring the dumbbells back to starting position
- Repeat
- Triceps Kick Back: The Triceps Kick Back is an isolation movement that is great for tricep development. Performing this exercise with each arm regularly will build muscles and strength in your arms to help give your upper body that body builder look. Here’s how to do it:
- Place your left palm and knee on the bench while holding a dumbbell in your right hand
- Lift your right arm until it is parallel with your torso and bend your elbow at a 90 degree angle
- Slowly lift the weight by straightening your arm fully
- Pause and return to starting position
- Repeat for the desired amount of hands and then switch hands
- Dumbbell Fly: With just a Marcy SB-315 Utility Flat Bench and a set of dumbbells, you will be able to strengthen and tone your chest muscles like never before. Here is how to do the Dumbbell Fly, an excellent isolation movement for bulking up your chest muscles:
- Lie flat on a bench with a dumbbell in each hand resting on top of your thighs
- With the palms of your hands facing each other, lift the dumbbells one at a time so that they are in front of you and shoulder-width apart
- With your arms extended in front of you and elbows slightly bent, inhale and lower your arms out at both sides until you feel a stretch in your chest
- Pause and exhale as you bring the weights back to starting position
- Repeat
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