A weight bench plays a central role in most workouts and is probably one of the most important additions to your home gym. Most weight benches have some degree of adjustability. Whether it's just the backrest or the seat, we recommend having a fully adjustable bench for an effective at-home workout. See our best-selling adjustable dumbbell bench here.
Not only are these benches versatile, they are also affordable, compact, and portable. Everything you need for your home gym.
A pair of dumbbells and resistance bands are all you need for a killer workout with a weight bench. We have a variety of fixed and adjustable dumbbells. Ideally, you'll want two sets of dumbbells (one heavy set and one light set), but it's not required.
Intensity is key when working out with limited equipment. If you only have lightweight dumbbells, you should do 20 reps, so you should be able to achieve as many as 20 reps in most sets. Doing 8 reps of a weight you can do 20 reps is completely pointless and counterproductive.
adjustable bench chest exercise
dumbbell bench press
The dumbbell bench press is one of the best pectoral exercises you can do with dumbbells. Adjustable bench allows you to set the backrest to different angles. A tilt angle emphasizes the upper chest, and a tilt angle emphasizes the lower chest. Push the dumbbells up together, then slowly lower them until they are in line or slightly above your chest. You can also do these by pausing below if you want to push yourself.
chest fly
You can also do chest flies on the bench using dumbbells or resistance bands. If using bands, place them under the bench. Bring the dumbbells/bands together over your chest, leading with your elbows and keeping your arms unbent. .
close grip press
Another great chest builder is the Close Grip Dumbbell/Band His Press. Again, if you're using bands, place them under a bench. keep on. Press the dumbbells together and push your chest up to tighten your upper part. Keep your elbows at your sides to maximize burns. Close-grip presses put more emphasis on working the triceps and chest.
adjustable bench shoulder exercise
dumbbell shoulder press
Naturally, the dumbbell shoulder press is the best of the shoulder exercises that use the weight bench. Set the bench at an angle of his 90 degrees to his 60 degrees. The lower the angle, the easier it is. If the dumbbells are too heavy for him to use at 90 degrees, set the bench to a smaller angle. The same is true vice versa. Push the dumbbells together over your head, then lower them until your elbows are parallel to the ground.
lateral raise
Dumbbell/band lateral raises are a staple for building side delts. If you are using bands, place them under your feet to keep them from moving. Sit on the edge of a bench and lean forward slightly. Led by your elbows, bring the dumbbells/bands up and out to the sides of your body until your arms are parallel to the ground.
Arnold Press
The Dumbbell Arnold Press is a favorite among bodybuilders because it effectively hits all parts of the shoulder. With the bench at a 60- to 90-degree angle, grip the dumbbells with your palms facing inward and pull the dumbbells closer together. As you push upward, simultaneously twist your wrists as you bring your elbows out so that your palms face out at the top of the movement. When descending, simply reverse this.
adjustable bench back exercise
single arm row
Single Arm Rows can be done with either bands or dumbbells and are great for building a thicker back. Pull the dumbbells/bands up while keeping the weights at your sides.You can also do this variation with the two dumbbells and a bench at a 45 degree angle. Lie on your back and pull both dumbbells up and down, pulling your elbows inward.
dumbbell pullover
The dumbbell pullover is a great exercise to do at home that works your lats and helps create a wider back. Lie on a bench and lift the dumbbells over your face. This is the starting position of the set. Bend your elbows out slightly and keep your arms neutral. Leading from your elbow (not your palm), bring the dumbbell back behind your head until you feel tension in your back, then back over your head and repeat.
adjustable bench leg exercise
bulgarian split squat
Just because you don't have a barbell doesn't mean you have an excuse not to train your legs. The Bulgarian Split Squat can be used as the primary leg press/squat move. He holds one or two dumbbells (depending on the weight) and places his back leg on the bench from top to bottom. Your front leg should be in front of you. Lunge/squat forward until your upper thighs are parallel to the ground. When finished, switch legs and repeat.
leg curl and leg extension
Do you have a leg curl extension machine? no problem. To do leg curls at home, flatten a bench and place it in the corner of the room. Place two dumbbells firmly on the bench to reduce the weight. Then grab a resistance band and stretch one end along the back of the bench to use it as a support. Place the other end around your ankle and lie on the floor, stretching the band further away from the bench if necessary.
To do leg extensions on a bench, lay the bench flat and wrap one end of the band around the back of the bench. Lie flat and wrap the other end of the band around your ankle. Keeping your thigh still, extend your leg to form a 90-degree angle. This exercise should be done one leg at a time.
adjustable bench arm exercises
Traditional dumbbell bicep curls can get boring.
Incline dumbbell curl
To do an incline dumbbell curl, set the bench at a 45-degree angle to him. Keeping your elbows tucked in, curl the dumbbells upward, controlling them halfway through and repeat.
dumbbell preacher curl
Set a bench at an upright/slightly less than 90-degree angle and stand behind it. This variation ensures maximum biceps isolation as it limits the swing which could aid momentum.
bench tricep dip
You can also use the bench to do your triceps dips. Place your hands close together on the edge of the bench behind you. Straighten your legs out in front of you and lower yourself until your upper arms are parallel to the ground. Then stretch and squeeze.
Important points to remember when using a weight bench
- All you need to effectively build muscle at home is a pair of dumbbells, a set of resistance bands, and your body weight.
- Make sure your bench is adjustable so you can do a variety of exercises.
- Make sure you keep your intensity high enough for an effective home workout. After completing all sets, physically push yourself not to go over more than 3 reps.
