Home Weightlifting Workouts Without a Bench

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Home weightlifting workouts don't have to require things like a bench if you don't want them to. Learn about home weightlifting workouts that you can do without a bench with help from a fitness professional in this free video clip.

Part of the Video Series: Fitness Advice
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Video Transcript

How are you doing eHow? My name is Ronald Kenyatta. I am with totalhumanelevation.com and today, I want to go over home exercises without a bench. And just to give you a little information about myself. I am a Certified Strength and Conditioning Specialist as well as a Performance Enhancement, Performance Enhancement Specialist. And like I said, I want to go over home weightlifting exercises without a bench. Now, for me, I'm going to try to do my best to target each body part just using these dumbbells. So, you want to hit your legs, you want to hit your back, or you're going to do your chest, or you want to make some little triceps as well. So, let's go ahead and get started. We're going to start off with our dumbbell squat. Make sure you're using good technique. Your feet about shoulder width apart, chest up, looking straight ahead and all we're going to do is sit back in a squatting position. Make sure you're sitting back as oppose to bending your knees forward right here, that's the most common mistake. Sit back like there's a chair behind you, chest up, looking straight ahead. So, squat, right here. Alright. That's the first portion. And this is going to be like a circuit, a dumbbell circuit. So, we hit your squats; now, we'll go ahead and do your back with a bent-over row. Bend over, chest up, looking straight ahead, rowing down, rowing back I should say. Alright. Now, we're going to work our chest with the traditional push-up. You're, you're all familiar, you, most of you should be familiar with a push-up. So, if you're not, I'm going to go ahead and demonstrate. You stand in push up, stomach tight. You want to imagine a line being drawn from your heels to your shoulder, and you're just going descend, like so. So, so far we worked our, our legs, we worked our back, our chest; now, we're going to do a little triceps. We're going to do a kickback; we're, we're going to be in a similar position to the bent-over row. I want to start here, start in this position right here; let me turn sideways, so you can get a better view, better angle. And all we're going to do is kickback, and we can go right into bicep curls. Alright. So, with that circuit we addressed all the major muscles of the body and we manage to do these without a bench, just using our dumbbells and our body weight. We hit our legs, we even hit our core when we're doing push-ups; pretty much we, pretty much we hit our core with everything actually. So, we hit our legs, our core, our back, our tris, our chest and our biceps. So, there you have it folks, home weightlifting exercises without a bench. Thanks for your day, thanks for your time; I look forward to seeing you soon. Bu-bye.

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