A weight bench is more than just a place to sit and rest between sets; it’s a powerful tool that can help you target various muscle groups and perform various exercises.
We'll show you effective full-body exercises with a workout bench at home or in the gym. If you're looking to build your home gym, a good bench and a set of weights are all you need!
Table of content
Types of Workout Benches
Flat Benches
These have a flat surface and are primarily used for exercises like bench presses, dumbbell presses, and various other upper body workouts.
Adjustable Benches
These can be adjusted to different angles (incline, flat, and decline) to target various muscle groups. They are highly versatile and can be used for a wide range of exercises.
Olympic Benches
These are sturdier and larger, often used for heavy lifting and come with built-in racks to hold Olympic-sized weights and barbells.
Folding Benches
These are designed for convenience and space-saving. They can be folded and stored away when not in use, making them ideal for home gyms.
Benefits of bench workouts
Why should you include weight bench workouts in your fitness routine?
- Versatility : A weight bench can be used for numerous exercises that target different muscle groups, making it a versatile addition to any workout.
- Improved Strength: Weight bench exercises can help you build and increase strength in both your upper and lower body.
- Muscle Building: By incorporating weight bench workouts, you can effectively target and build muscle mass.
- Better Stability and Balance : Many weight bench exercises require you to stabilize your body, which improves your overall balance and coordination.
- Convenience : Whether you’re at the gym or working out at home, a weight bench offers a convenient way to perform a variety of exercises without needing multiple pieces of equipment.
Tips for Choosing a Workout Bench
Weight Capacity: Ensure the bench can support your weight plus the weights you'll be lifting.
Adjustability: Look for a bench with multiple adjustment settings to maximize the variety of exercises.
Padding and Comfort: Good padding and ergonomic design can enhance comfort and prevent strain.
Stability: The bench should be stable and sturdy, with non-slip feet for added safety.
Size and Storage: Consider the available space in your home gym and whether a foldable bench would be beneficial.
IFAST Adjustable Workout Bench for Home
Color: Black
Weight capacity: UP TO 1000 LB (INCLUDING UEER)
Dimensions: 150*60*46CM/59”*23.9*18.1”(L*W*H)
Net weight: 8.5KG/18.7LB
Package weight: 25KG/55LB
Package include: 1 ×weight bench 2×roller foam 1 ×MANUAL
15 Common Exercises Using a Workout Bench
1.Concentration curls
Major Working Muscles: Biceps
How to:
- Starting position: Squat on the ground or sit on a bench, hold a dumbbell in one hand, let the elbow of the upper arm be attached to the inner thigh of the same side, and the forearm is straight down and relaxed. The other hand is pressed inward on the other thigh, and the writing is slightly bent.
- Action process: Contract the arm's biceps holding the bell and bend the forearm upward. When it reaches the highest point possible, fully contract the biceps for 1-2 seconds, extend the elbow joint and let the dumbbell slowly drop to the starting position. After doing one side, switch to the other side. Practice so repeatedly.
- Breathing method: Inhale when you bend your forearm and exhale when you reach the highest point until the lowest end.
Related Post: How to concentration curl
2.Dumbbell bench press
Major Working Muscles: Pecs
How to:
- Lie on your back on a flat bench with your feet flat on the ground. Bend both elbows and hold the kinetic dumbbells, fists facing each other, palms facing the legs' direction, the dumbbells' axis is located 1 cm above the nipples (middle of the pectoral muscles), against the chest.
- Push up, pull in both elbows, and clip the chest while clipping the elbows. As the dumbbells move upwards, they are slightly biased forward in a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbells is close to the support point of the shoulder joint.
- Then, open the two straight arms to the sides, bend the arms slowly, and drop the dumbbell vertically. When it falls to the lowest point, do the pushup.
Related Post: How to do dumbbell bench press Barbell bench press vs dumbbell bench press
3. Reverse dumbbell fly
Major Working Muscles: Upper back and shoulders
How to:
Set your adjustable weight bench to a 45-degree angle. Place your feet on the sides of the court and lift your arms while contracting your back muscles and keeping your spine straight. Your arms should be slightly bent and you should push them back as far as you can before you release them.
4.Chest Supported Row
Major Working Muscles: Upper back muscles
How to:
- Setup : Adjust an incline bench to about 45 degrees. Lie face down on the bench with your chest and abdomen supported.
- Grip : Hold a pair of dumbbells with a neutral grip (palms facing each other).
- Execution : Pull the dumbbells towards your ribcage, squeezing your shoulder blades together at the top.
- Return : Lower the dumbbells back to the starting position in a controlled manner.
Related Post: How to Do Chest Supported Row
5.Dumbbell shoulder press
Major Working Muscles: Deltoid, supraspinatus, triceps, trapezius, pectoralis
How to:
The bench is upright, with the back firmly pressed against the bench. With your feet firmly on the ground, lift your arms so your elbows are at a right angle and your shoulders are in line with your back. Push the dumbbells up and in a smooth, controlled motion, so they meet when your arms are straight. Lower your back and return to the starting position.
6.Single arm dumbbell row
Major Working Muscles: Latissimus dorsi, rhomboids, posterior deltoid, and trapezius
How to:
Stand on the side of the weight bench with your knees closest to the bench against the seat. Hold your weight on the arm most comparable to the bench, keeping it straight. Lift the weight with your outer arm so that your thumb touches your armpit. Squeeze your back muscles as you reach the top, lower your back.
7.Incline dumbbell bench press
Major Working Muscles: Chest
How to:
- Sit on an incline bench with a dumbbell in each hand, resting on your thighs, palms facing each other.
- Then, lift the dumbbells with your thighs, one at a time, and place them in front of your chest, palms forward, shoulder-width apart. At the same time, lie back on the backrest, chest and abdomen. This is where the action starts.
- Then, use the strength of the chest to press the dumbbells up while exhaling, remember to maintain control of the dumbbells throughout the whole process, and keep the chest and abdomen.
- Straighten your arms naturally, stop when you reach the top, then start to descend slowly, and breathe in when you fall. Ideally, the descent should take twice as long as the lift.
- The above is a complete action, repeat the step up to the recommended number of times.
- When you're done training, return the dumbbells to your legs and the floor. This is how the dumbbells are placed safely.
Variation: You can fine-tune the angle of the stool according to your situation.
Related Post: incline bench press
8.Decline dumbbell bench press
Major Working Muscles: Chest
How to:
- With your legs pinned to the top of an incline bench, hold a dumbbell in each hand on your legs, palms facing each other. Then lie down and keep your chest out.
- After lying down, lift the dumbbells above your chest, shoulder-width apart. Then rotate your wrist so that your palm faces forward. This is where the action starts.
- Slowly lower the dumbbells to your sides while breathing in. Maintain control of the dumbbells as you descend. Tip: The forearm should remain perpendicular to the floor throughout the procedure.
- When the chest is stretched to the limit, then use the muscle strength of the chest to press the dumbbell up while exhaling quickly.
- When arms are straight and the dumbbells are lifted to the top, squeeze the chest, pause for a while， and slowly return to the starting position.
- The above is a complete action; repeat the move to the recommended number of times.
- Keep your chest and abdomen high throughout the movement, and your forearms are perpendicular to the ground. Ideally, the descent takes twice as long as the lift.
Related Post: decline dumbbell bench press
9.Lying Tricep Extension (Skull crushers)
Major Working Muscles: Upper Lats
How to:
- Lie down on a flat bench. Face up with your feet on the ground. Start by holding a dumbbell in each hand, with your arms straight in front of your chest. Your hands should face each other.
- Keeping your elbows in place, lower the dumbbells to head level. Only your forearm should move.
- Squeeze those triceps hard at the bottom of the movement.
- Exhale and focus on the contraction of the triceps as you lift the weight back to the starting position.
10.Bench Reverse Crunches
Major Working Muscles: Abs and obliques
How to:
- Lie on your flat bench facing the ceiling. Grip the top of the bench above your head with both hands.
- Think about using just your core as you lift your lower torso and legs above the bench. Curl your back and bend your knees, bringing them as close to your nose as possible.
- Pause to squeeze your lower abs hard, then slowly bring your legs and torso back down.
11.Glute Bridge
Major Working Muscles: Glutes
How to:
- Start in the same position as the pullover, with the body perpendicular to the bench. Your shoulders should rest on top, your legs should be squatted, and your feet should be on the floor.
- Press your feet into the floor and raise your hips to the same level as the bench. Your body should be in a straight line from your knees to your shoulders.
- Squeeze your hips hard for a second, then slowly bend your knees to bring your body back to the floor.
12.Tricep Dips
Major Working Muscles: Triceps
How to:
- Sit on the side of the bench with your feet on the floor. Hold the edge of the bench with both hands.
- Push your hips up and forward so your weight is mostly on your hands. This is your starting position.
- Lower your hips to floor level by bending your elbows behind you. Focus on your triceps and bring your hips closer to the bench.
- Push your body back until your elbows lock.
13.Leg Lowers
Major Working Muscles: Leg
How to:
- Lie on your back, legs extended, and arms by your sides.
Engage your core by pulling your navel toward your spine.
Raise your legs a few inches off the ground.Slowly lower your legs towards the floor without touching it.
Keep your lower back pressed into the mat.Use your core to control the descent and ascent.
Bring your legs back up using your abdominal muscles.
14.Bulgarian Split Squats
Major Working Muscles: Quadriceps,Glutes
How to:
- Setup: Stand a few feet in front of a bench or step, facing away from it. Place the top of one foot on the bench behind you.
- Starting Position: Keep your chest up and your core engaged. Your front foot should be far enough forward so that when you lower into the squat, your knee doesn’t extend past your toes.
- Execution: Lower your back knee toward the ground by bending your front knee and hip, keeping your chest upright.
- Return: Push through your front heel to return to the starting position.
15.Step-ups
Major Working Muscles: Quadriceps,Glutes
How to:
- Choose a Bench : Select a stable bench or step at knee height or slightly lower.
- Position Yourself : Stand about 2-3 feet in front of the bench.
- Foot Placement : Place the top of one foot (laces down) or toes on the bench behind you.
- Alignment : Ensure your front foot is positioned so that your knee stays behind your toes when you lower into the squat. Keep your hips and shoulders squared forward.
Targeted Training Using a Workout Bench
Upper Body
- Chest: Flat Bench Press, Incline Bench Press, Decline Bench Press, Dumbbell Flyes
- Shoulders: Seated Shoulder Press, Incline Bench Press
- Triceps: Flat Bench Press, Incline Bench Press, Decline Bench Press, Seated Shoulder Press
- Back: Bent-Over Rows, Renegade Rows
- Biceps: Bent-Over Rows
Lower Body
- Quads: Step-Ups, Bulgarian Split Squats
- Glutes: Step-Ups, Bulgarian Split Squats, Glute Bridges
- Hamstrings: Step-Ups, Bulgarian Split Squats, Glute Bridges
Full-Body and Compound
- Full Body: Dumbbell Bench Squats, Renegade Rows
Stretching and Mobility
- Chest: Chest Stretch
- Hip Flexors: Hip Flexor Stretch
- Quads: Hip Flexor Stretch
Core
- Lower Abs: Bench Leg Raises
- Obliques: Russian Twists
- Abs: Decline Sit-Ups, Renegade Rows
Sample Bench Workout Routines
Beginner Weight Bench Workout
- Bench Press : 3 sets of 12 reps
- Dumbbell Flyes : 3 sets of 12 reps
- Tricep Dips : 3 sets of 10 reps
- Step-Ups : 3 sets of 12 reps per leg
Intermediate Weight Bench Workout
- Incline Bench Press : 4 sets of 10 reps
- Dumbbell Pullover : 4 sets of 12 reps
- Bulgarian Split Squat : 4 sets of 12 reps per leg
- Tricep Dips : 4 sets of 15 reps
Advanced Weight Bench Workout
- Bench Press : 4 sets of 8 reps
- Incline Bench Press : 4 sets of 8 reps
- Dumbbell Flyes : 4 sets of 10 reps
- Dumbbell Pullover : 4 sets of 12 reps
- Bulgarian Split Squat : 4 sets of 12 reps per leg
- Tricep Dips : 4 sets of 15 reps
Common Mistakes to Avoid
Avoid these common mistakes to ensure you’re getting the most out of your weight bench workouts:
- Using Too Much Weight : Lifting excessively heavy weights can compromise your form and increase the risk of injury.
- Poor Range of Motion : Not using the full range of motion limits the effectiveness of the exercises.
- Neglecting Other Muscle Groups : Ensure you’re working all parts of your body and not just focusing on one area.
- Overtraining : Give your muscles adequate time to rest and recover between workouts.
FAQs
What is the difference between a flat and adjustable bench?
A flat bench is ideal for traditional exercises like bench press, while an adjustable bench offers versatility by allowing you to incline or decline the bench for different muscle emphasis.
Do I need a weight bench to build muscle?
While not strictly necessary, a weight bench can significantly enhance your muscle-building routine by providing support and allowing for a wider range of exercises.
Can I build a full-body workout using just a weight bench?
While a weight bench is versatile, it's best to combine it with other exercises to target all muscle groups effectively. Incorporate bodyweight exercises or free weights for a complete workout.
What are some common weight bench injuries?
Common injuries include shoulder impingement, lower back pain, and wrist pain. These can be prevented by using proper form and gradually increasing weight.
Should I use a spotter when lifting heavy weights on a weight bench?
It's always recommended to have a spotter when lifting heavy weights, especially for exercises like bench press. A spotter can prevent injuries and help you push your limits safely.
Conclusion
If you are looking to gain strength or add muscle mass, exercises performed on a weight bench will more than likely be one of the primary methods used in each workout. By incorporating different types of movements you will hit all the muscles and get a well-rounded full-body workout. Make sure you are perfecting your form, adding weight to the axle overhead press, and allowing ample recovery for great strength development. Versatile and powerful, a weight bench can help improve your workout regime à whether in the gym or at home. Happy lifting!
