The training bench found in almost every gym, even those tiny hotel workout facilities that fit three people. But the training is boring. Anyone you see bench pressing heavy weights on the training bench, a flat, rectangular, stationary object without any fancy gym equipment, does so repeatedly.
A dumbbell in each hand, lie on the bench with feet on floor. Straighten dumbbells above chest. Arms should hang slightly over your head. Bend elbows and lower weights to floor. Raise dumbbells above again with straight elbows.
Bench should be 30–45 degrees angled. Lay with your feet at the high-end, hooking your heels over the bench back or using an ankle strap. Do 3 sets of 20 sit-ups with hands behind head.
Face the bench, approximately a foot away. Step up with your right foot on the bench and your left knee high. Drop down. Do 10 right-legged set-ups, then 10 left-legged ones. Make 3 sets.
Hang bench with flat seat and 45-degree back. Lean back with a dumbbell in each hand and sit with feet on floor. Raise your arms straight in front of your chest and open them wide to the sides, if possible, to 90 degrees. Put them in front of your chest. 2 sets, 15 repetitions.
Hips and butt at one end of a flat bench, feet on floor. Over your head, grab the bench's opposite end for support, or beneath your lower back. Lift your feet and straighten your legs in front of you to suspend them in the air and form a straight line. Raise your legs to the ceiling slowly (5 times). Lower them again. 2 sets, 10 repetitions.
Lying on the bench with feet on the floor is this move. With straight arms, hoist dumbbells over your chest and open them wide to the sides. Raise arms again above chest. Elbows bent, dumbbells to chest. 2-sets, 10 repetitions.
Elevate the bench 45 degrees. Overhand-grip the barbell shoulder-width apart and hoist it off the rack. Controlledly lower to your chest, drive through your feet, engage your core, and press toward the ceiling.
Standing at the left side of the bench with a dumbbell in your left hand, lay your right knee and hand on it. Lean forward with your back parallel to the floor, lower your left shoulder slightly, bend your left elbow, and envision squeezing your shoulder blades as you lift the dumbbell to your chest. Lower. Do 3 sets of 10 reps per side.