An often overlooked piece of gym equipment, the humble weight bench is one of the most versatile pieces of equipment that you can own.
Plus, they’re usually pretty cheap, which means that they make the perfect choice for outfitting your home gym on a budget.
But once you have a weight bench, what the heck are you supposed to do with it?!
Well, there’s lots of great workouts you can do with a weight bench.
Let’s dive in and look at some of the ways you can make the most out of your home weight bench.
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1. Dumbbell Chest Press
This is probably one of the more common weight bench exercises that most people know about.
It works out your middle chest, and you can use either an adjustable or flat weight bench.
To do this, all you need is a weight bench and some dumbbells.
One word of caution here – without proper form, you can damage your rotator cuff and/or shoulder.
To reduce risk if injury, your elbows should be slightly tucked in at around a 45-degree angle to your body.
Check out the video below for proper form when doing this exercise.
2. Dumbbell Skull Crushers (Lying Tricep Extensions)
This exercises works out your triceps, and you can use either an adjustable or flat weight bench.
To do this, all you need is a weight bench and some weights. I prefer dumbbells, but you can also do this with a barbell, EZ curl bar or a multi grip tricep bar.
The benefit of doing skull crushers with dumbbells is that each arm gets an independent workout and you don’t have to worry about any imbalances.
One word of caution here – you can injure your elbows doing these if you take the weight down to the forehead or nose. Plus, that method doesn’t let your triceps fully extend.
Check out the video below for proper form when doing this exercise.
3. Dumbbell Concentration Curl
The dumbbell concentration curl is probably another of the more common weight bench exercises that most people know about.
This exercise works out your biceps, and you can use either an adjustable or flat weight bench.
To do this, all you need is a weight bench and some dumbbells.
Check out the video below for proper form when doing this exercise.
4. Bent Over Single-Arm Dumbbell Row
Here we have another of the more common weight bench exercises that most people know about.
This exercise works out the back and shoulders, and you can use either an adjustable or flat weight bench.
To do this, all you need is a weight bench and some dumbbells.
It is important to keep your back straight when you do this exercise.
Check out the video below for proper form when doing this exercise.
5. Dumbbell Incline Chest Press
This here is basically just a variation of the dumbbell chest press.
This exercise works out the upper chest, and you need to have the bench at a 45-degree angle, with the seat at a 90-degree angle to the bench.
To do this, all you need is an adjustable weight bench and some dumbbells.
Check out the video below for proper form when doing this exercise.
6. Reverse Flyes
This exercise works out the back, and you have to maintain a straight spine.
To do this, all you need is an adjustable weight bench and some dumbbells.
For proper form, keep your neck in-line with your back, and make sure you keep your shoulders tight and pushed back so that your arms don’t drop down.
Check out the video below for proper form when doing this exercise.
7. Seated Incline Dumbbell Bicep Curl
This exercise works out the biceps and pecs.
Having your bench on an incline (as opposed to sitting up straight) reallys help you get full extension around your pecs.
To do this, all you need is an adjustable weight bench and some dumbbells.
Check out the video below for proper form when doing this exercise.
8. Decline Dumbbell Bench Press
This exercise works out the chest primarily, as well as the triceps and shoulders.
It is similar to the Dumbbell Bench Press, except its on a decline bench and works more of the lower chest.
To do this, all you need is an adjustable weight bench and some dumbbells.
For this exercise, you have to lower your weight bench so that it is sloping downwards slightly.
Check out the video below for proper form when doing this exercise.
9. Decline Close Grip Skull Crusher
This exercise works out the triceps, as well as some of your chest.
You’re going to want to trade in the dumbbells for the EZ curl bar to do this one.
To do this, all you need is an adjustable weight bench and an EZ curl bar.
For this exercise, you have to lower your weight bench so that it is sloping downwards slightly.
Check out the video below for proper form when doing this exercise.
10. Decline Dumbbell Flyes
This exercise works out the lower chest.
To do this, all you need is an adjustable weight bench and hex dumbbells.
For this exercise, you have to lower your weight bench so that it is sloping downwards slightly.
Check out the video below for proper form when doing this exercise.
11. Tricep Kickbacks
This exercise works out the triceps.
To do this, all you need is an adjustable weight bench and some dumbbells.
For this exercise, make sure you keep your elbow tucked and your back straight.
Check out the video below for proper form when doing this exercise.
Other Exercises You Can Do On A Weight Bench
The 11 exercises above are just a sample of the things you can do with a weight bench.
Below we’ve rounded up other exercises that you can do using a weight bench.
- Step ups
- Pistol squat prep
- Decline push-ups
- Leg raises
- Hyperextensions for your lower back
- Bench crunches
- Single leg squats
- Tricep dips
- Bulgarian split squats
- Hip lifts
- Decline cable pullovers
- Leg lowers
- Lateral bench hops
- Bench reverse crunches
- Incline bench reverse crunches
- Bulgarian split squat
- Lateral step downs
- Glute bridge
How to Adjust the Flat and Incline Bench
If you’re not sure exactly how to adjust an adjustable weight bench, then you’ll discover that it’s actually quite a simple process.
Watch the video below for a step by step guide on how to adjust your workout bench.
Do You Really Need A Weight Bench?
If you’re on a tight budget, then the answer is “no” because you can do most of the same exercises at home with a chair.
But you cannot do all of the same things with a chair.
Plus, you have a higher risk of injury if you’re trying to do bench exercises on something other than a bench.
That’s why it’s a good idea to buy a proper weight bench for your workouts.
So, do yourself a favor and buy the weight bench.
You can find Bowflex adjustable weight benches at an affordable price at Amazon – check prices here.
Final Word
As you can see above, a weight bench is more than just a surface to sit on while you do some dumbbell curls.
A weight bench lets you have greater control over your exercise session by offering up versatility in your workout routine.
It’s an essential piece of gym equipment that forms a solid foundation for you to strengthen and tone your entire body.
Of course, the best way to improve your bench press (and chest strength in general) is to not focus on one exercise. I was stuck at 140 pounds on the chest press (8 reps max) for a long time. I only got stronger after I started varying my approach (and doing some of the exercises you mentioned).
Stay strong