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Looking for effective workouts to follow daily? You may have heard of compound and isolation workouts used often. Ever thought about what they mean? Let’s figure it out!
Generally, working your body includes two movements i-e compound and isolation workouts. Both of these are beneficial in strengthening your body, and you should follow a fitness routine that consists of both.
Compound exercises are the ones that target multiple muscles, specifically the large muscles and joints at the same time. Since compound exercises affect muscles and joints, they help improve muscle strength and body coordination, build more stamina, and train you to lift heavier loads. Some of the best examples of compound exercises include bench press, dips, shoulder press,es etc.
The isolation workouts, as the name suggests, they isolate. They target a single muscle and joint. As the main focus of isolation movement is on a single muscle, it grows a specific muscle you target. In addition, it helps recover your injured muscles while you work on another muscle. An example of isolation movement is leg extension which works on the front of the thigh and strengthens it.
If you want to indulge in a daily fitness routine, find some workouts below to perform on a flat bench.
Workouts To Perform On A Flat Bench
1. One Arm Dumbbell Row
It is an advanced form of dumbbell row and helps to build and strengthen upper back muscles. You can perform one arm dumbbell row at different angles to build maximum strength. If you complete this workout well, it won’t only give you a strong back but will also work on your shoulders, arms and core.
How to Do It
- Stand, holding the dumbbell in one hand.
- Slightly hinge forward so that your torso is parallel to the floor.
- Now pull the dumbbell towards your body, so the elbow goes behind the body.
- Now lower the dumbbell back to the initial position.
- Repeat for the desired number of reps on each hand.
2. Dumbbell Bench Press
The dumbbell bench press is a variation of the barbell bench press and is an exceptional workout to target the chest muscles. Furthermore, in this workout, you’ll have to lift weights that align with your physical capacity to maintain shoulder stability and avoid injuries.
How to Do It
- Pick the pair of dumbbells in your hands, keep a neutral grip and sit down on the bench.
- Lay down on your back on the bench and hold the dumbbells close to your chest.
- Now raise your arms and, almost locking your elbows, hold the dumbbells straight over your head.
- Slowly lower the dumbbells about the level of your chest.
- Contracting the chest muscles, push the dumbbells back to the starting position.
- Repeat for the desired number of reps.
3. Decline Pushes
The decline pushes are a variation of traditional pushups. They target your upper pectoral muscles and shoulders. You can perform this workout with your feet on a bench which positions your body at a downward angle.
How To Do It
- Kneel with your back to the bench. Place your feet on the bench with hands on the floor, shoulders over your wrists and elbows at 45 degrees.
- Now bend your elbows and lower your chest to the floor, keeping your back and neck straight.
- Push into the floor to return to starting position, extending your elbows.
- Keep doing the reps as needed.
- Stop doing it if you feel tired.
4. Concentration Curls
Though the bicep is a small muscle, it is a part of the body mainly used for lifting weights such as carrying groceries or opening doors etc. That said, concentration curl is a workout that targets the bicep. You can perform it either with free weights or the cable machine. To perform this exercise, you will have to select the weights you can lift for 8-10 reps.
How to Do It
- Sit at the end of a bench, opening your legs in a V.
- Lean forward, hold the dumbbell in one hand and rest your elbow on the inside of your thigh
- Putting your other elbow on the other thigh for stability, start curling your hands towards the shoulder
- When you reach the top, hold the dumbbell for a few seconds, feeling the biceps working, and then return to your original position, completing one rep.
- Do not rest the hand on the floor until you finish all 12-15 reps.
5. Seated Shoulder Press
It’s a phenomenal workout for the shoulders and helps to strengthen them. This workout not only boosts your shoulders but also improves your posture and enhances your range of motion. You can perform this workout at home with a bit of equipment needed, such as an adjustable dumbbell kettlebell.
How To Do It?
- Sit on a bench with your back straight and a dumbbell in each hand.
- Rest the dumbbells on your thighs, and then press them up overhead, with your palms facing forward.
- Keep your core engaged and your back straight throughout the movement.
- Lower the dumbbells to your thighs and repeat for the desired reps.
6. Dumbbell Flyes
This workout is very effective and targets the chest muscles. You can perform this workout with various weights, making it a perfect exercise for beginners and experienced gym goers. In addition, the dumbbell fly is also known as the classic movement, and its purpose is to isolate your chest and make it grow.
How To Do It
- Grab the dumbbells from the floor with a neutral grip.
- Place the dumbbells at your hip crease, then sit on the bench.
- Once you are in position, lie back and hold the dumbbells near your chest. After getting into position, take a deep inhale and press the dumbbells to lock out at the top.
- Retract your shoulders and unlock your elbows. The dumbbells will be lowered laterally while you keep the angle at the elbow.
- When the dumbbells reach chest height, you can reverse the movement by pressing your pecs together.
- Do not allow the dumbbells to touch the floor. Continue the exercise until you are satisfied.
- Do not allow the dumbbells to touch the floor. Continue the exercise until you are satisfied.
7. Dumbbell Pullovers
It is a bodybuilding workout that focuses on yourchest and back. You can perform this exercise with a dumbbell, and if done right, it will strengthen everything from the bottom of your pecs to your abs, lats and triceps.
How To Do It
- Extend your arms over your chest. Your palms should be facing each other, and your elbows slightly bent.
- Keep your back and core strong. Inhale and extend the weights back and over your head.
- Take about 3 to 4 seconds to reach a fully extended position where the weights are behind your head.
- Exhale slowly and return your arms to the starting position.
8. Bench Dips
If you are not in the mood to work out but want solid arms and shoulders, then this workout is made for you. To perform the dips, you don’t need equipment. All you need is a bench or chair, and you’re good to go.
How To Do It
- Sit on the edge of a chair, bench, or a step and grip the edge next to your hips.
- Your legs should be extended, and your feet should be hip-width apart with the heels firm on the ground.
- Press your palms to lift your body, balancing your entire weight on your palms and heels and body forming a straight line.
- Lower yourself by bending your elbows. Keep the movement controlled and slow.
- Repeat as many times as you can.
9. Russian Twists
It’s an everyday training plan for women and targets the oblique to give your abs a defined shape. Also, it plays a crucial role in working on your core. It helps to improve your posture, strengthen your core muscles and develop your abdominal muscles. So, if you want to get the perfect curves, you know what to rely on.
How to Do It
- Start by sitting on the floor, bending your knees and feet flat on the ground.
- Lean back so that your upper torso is at an angle of 45-degree with the floor.
- Keep your back straight. Position your hands in front of your chest and engage your core.
- If you are using a dumbbell or kettlebell, hold it at the center.
- Lift your feet off the ground.
- Rotate your arms to one side. Go all out and move as far as you can.
- Do the same on the opposite side.
10. Lying Triceps Extension
Also known as skull crusher, lying tricep extension is a strengthening exercise that targets the tricep. It’s an isolation exercise that allows you to flow all your energy into one specific area, i-e, the triceps. You’ll need a barbell or dumbbell to perform this exercise, and it helps to improve your wrist and elbow strength.
How To Do It
- Set up the inclined skull crusher to around 30-45 degrees. Pick the desired barbell.
- Sit down on the bench and hold the barbell on your thighs.
- Lay down, extend your arms and pull the barbell over your head. Keep an overhand grip on the barbell.
- Now extend the barbell straight up in the air over your head. Keep your arms slightly bent to maintain tension in your triceps. This is your starting position.
- Keeping your elbows fixed, lower the barbell to the forehead.
- Pause, then push the barbell above the extended position again.
- Without locking your arms, go on with another rep.
- Repeat for the desired number of reps.
References
- Gentil, P., Soares, S., & Bottaro, M. (2015). Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian Journal of Sports Medicine, 6(1). https://doi.org/10.5812/asjsm.24057
- Paoli, A., Gentil, P., Moro, T., Marcolin, G., & Bianco, A. (2017). Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Frontiers in Physiology, 8. https://doi.org/10.3389/fphys.2017.01105
- Parks, X. (2018). Leg Strength and Independent Living in the Elderly. Showcase of Undergraduate Research and Creative Endeavors (SOURCE). https://digitalcommons.winthrop.edu/source/SOURCE_2018/posterpresentations/13/
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