A bench workout typically refers to exercises that are performed on a weight bench, typically with a barbell or dumbbells. Here is an example bench workout:
Warm-up: Start with 5-10 minutes of light cardio to warm up your muscles.
Barbell Bench Press: Lie on a flat bench with a barbell over your chest, hands shoulder-width apart. Lower the bar to your chest, then push it back up to the starting position. Perform 3-4 sets of 8-12 reps.
Dumbbell Flyes: Lie on a flat bench with a dumbbell in each hand, palms facing each other. Lower the dumbbells out to the sides until your arms are parallel to the floor, then bring them back up to the starting position. Perform 3-4 sets of 8-12 reps.
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