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Far from just a chest day staple, the humble weight bench is one of the most valuable muscle-building tools. Here's how to make it work for you

Good for far more than merely pressing barbells, the bench is a versatile piece of kit in its own right. Looking to use it to its full potential? Check out these upgrades.

Place one end of your bench on a box or racked barbell, with a loaded bar beneath. Lie so that you can reach the bar. Gripping slightly wider than shoulder width (A), row the bar towards you. Pause as it reaches the bench (B); lower under control.

Set a bench to 45 degrees and position yourself with your chest on the pad, holding a pair of dumbbells (A). Staying tight to the bench, row both dumbbells towards your hips, pause (B) and slowly lower before repeating.

Straddle a bench lengthways. Squat to touch it (A) before jumping up explosively. Bring your feet together to land on the bench (B), then drop back down. As your feet hit the floor, slow your descent so that you don’t slam into the bench.

Position your upper back on the bench and put your heels on a second bench or platform (A). Extend at your hips and lift into the air, creating a line from your shoulders to feet. Hold (B), maintaining ‘structure’ for as long as possible.

Assume a burpee position next to a bench (A). Jump your feet to your chest and, as you begin to stand, place your hands on the bench and hop over it (B). Perform another burpee, repeating the movement.

Lie sideways and position your feet on top of each other. Push one hand into the ground and lift into side plank (A). Lift your top foot and bring your knee to your chest (B). Reverse and repeat this movement.

Straddle the bench with a barbell on your back, feet slightly wider than shoulder- width apart (A). Push your hips back and bend at the knees, slowly squatting until you lightly touch the bench (B). Keep your torso upright and stand up explosively.

Place your hands on a bench, about shoulder-width apart, and step back so your arms are fully extended (A). Keeping your elbows tucked, lower your head until it’s below your hands (B). Extend at your elbows, pushing back up to full extension.

Assume press-up position with your feet on a bench. Walk your hands back until your hips are above your shoulders (A). Lower you head slowly by bending at the elbows (B). Your head and hands should form a triangle. Pause and push back up.

Sit with a bench between your legs (A), your hands stretched out in front of you. Lower yourself backwards until your upper body is off the bench. Touch the ground behind your head (B) before engaging your core to sit back up again.