Do you know the best adjustable bench press exercise? Adjustable benches are a piece of equipment that every gym has. It can be used for a variety of exercises, and that alone is enough to work almost any body part.
The adjustable bench can be used with dumbbells, barbells and pulley machines. However, before you start using it, you should know what it is.
These benches come with adjustable seats and adjustable backrests. You can turn it into an incline, straight and decline stool. Plus, you can adjust the seat to suit your comfort and angle. These benches are typically used for compound movements, but you can also use them for certain isolation movements.
The 7 Best Adjustable Weight Bench Press Exercises
1) Barbell/Dumbbell Bench Press (Chest)
You can use the adjustable bench for incline, flat and decline bench presses. This is a compound exercise that works the pecs and triceps.
To exercise, you need to adjust the backrest according to the type of exercise you want to perform. If you want to do barbell chest presses, you'll need to place the bench near a squat rack or Smith machine, depending on what you want to do.
2) Dumbbell row with chest support (lats)
One of the best toned lat exercises is the row.
To do this, adjust the backrest to the two slots above the bench. Lie down with your chest against the backrest and your arms hanging by your sides. Next, grab dumbbells or barbells and work your way to the back row.
However, to keep the stress on your lats, keep your neck straight and don't let your biceps completely take over the exercise. However, since this is a compound exercise, there will be some stress on your biceps.
3) Spider Curls (Biceps)
This is definitely the best adjustable bench press exercise for biceps. Keeping the backrest a notch or two above the flat position, rest your upper body on the bench and let your arms hang over it. Next, grab a dumbbell or barbell and continue with bicep curls.
Since the arms don't have any back support or foot support, you'll need to put more pressure on the biceps to complete the curl.
4) Skull Crusher (triceps)
You can perform this exercise with a straight bar or an EZ bar. Lie flat on a bench and stretch up with a barbell.
Bend at your elbows, pulling the barbell toward your forehead. Keep your elbows as stable as possible and maintain a strong muscular connection with your triceps as you push the bar back to the starting position.
5) Dumbbell Overhead Press (Shoulders)
Adjust the backrest to 90 degrees and adjust the seat to a height where your feet can rest firmly on the ground. Next, hold a pair of dumbbells on your lap. When you're ready, bring the dumbbells over your shoulders and start overhead pressing.
Use the backrest for support while keeping your core engaged for better stability and balance. This is one of the best adjustable bench press exercises for improving overall arm strength.
6) Hip Thrust (Glute and Hamstrings)
For your lower body, you can use the adjustable bench to work your hamstrings and quads.
To do a hip thrust, lean your back against the side of the backrest after keeping the backrest completely flat. Next, keeping the legs bent from the knees, place the bar/dumbbells on the pelvic joints and begin to push the weight up with the hips.
The greater the range of motion you get, the better the workout for your hamstrings.
7) Bulgarian Split Squat (Quads)
If you focus on your legs, one of the best adjustable bench press exercises you can do is the Bulgarian split squat. This exercise works your quads, but only works one leg at a time.
When exercising, place one foot on the bench from the ankle, with the other foot some distance away from the bench. Continue lunging while keeping one foot on the bench. However, make sure to push with your heels firmly on the floor.
Be sure to try these best adjustable bench press exercises next time you hit the gym!