What exercises can you do with an adjustable bench?

What exercises can you do with an adjustable bench?


A quality home training bench supports exercises that increase muscle size, strength and endurance. Helps you do better strength training at home. Having a workout bench at home has many benefits. If you're serious about size and strength, you'll be amazed at what you can do on your home workout bench for a full-body workout. In this blog, I will share his 10 weight bench exercises that you can do at home.

  1. dumbbell bench press
  2. incline dumbbell bench press
  3. Decline Bench Dumbbell Pullover
  4. Incline Bicep Curl
  5. Barbell curl lying on an incline bench
  6. single arm dumbbell row
  7. plyo bench plank hold
  8. Leg-up cross-body mountain climb
  9. leg lift hip thrust
  10. bulgarian split squat


  1. Dumbbell bench press

With a training bench, you can bench press in the comfort of your own home. This weight bench exercise is known to be the most effective chest exercise ever. It can generally produce some strength and hypertrophy increases.

The bench press with dumbbells allows for a greater range of motion than a barbell training bench, which works both sides of the body independently and engages more stabilizer muscles in the process.

  1. Incline dumbbell bench press

Another practical bench workout you can do at home is the Incline Dumbbell Bench Press.

Start on a flat workout bench and work your way up the incline. Hitting the muscles from different angles of inclination builds a more complete chiseled chest.

  1. Decline Bench Dumbbell Pullover

This bench workout puts the dumbbells behind your head while working your chest, triceps, and lats more intensely than the basic version, creating a greater stretch in your back and chest muscles.

Incorporating this bench workout into your chest training routine is an effective way to tone your muscles.

  1. Incline bicep curl

If your goal is to get bigger and stronger arms, consider adding incline dumbbell curls to your workout routine.

Bench training activates your biceps more than any other arm exercise. It works the long head of the biceps, extending and contracting with more force during the exercise.

  1. Barbell curl lying on an incline bench

This bench workout emphasizes stress on the upper arm muscles. When the shoulder is flexed, the short head of the biceps is partially inhibited and focused on the upper arm.


  1. Single-arm dumbbell row

This bench her workout is the perfect exercise to strengthen and develop your back and core muscles.

This bench workout works your entire back and back shoulders, and to a lesser extent your arms. Focusing on one arm at a time helps isolate the lats more.

  1. Plyo Bench Plank Hold

One of the craziest and toughest bench workouts you can do!

Plyometric bench pushups not only challenge your entire core, but they also get your heart rate up and add fat burning to your workout.

  1. Leg-up cross-body mountain climb

Because bench training works all of your abdominal muscles at the same time, compound exercises like foot elevated pushups alone can be a quick and effective workout.

You can also abduct your hips to stabilize them as you raise and lower your legs from the workout bench.

  1. Leg lift hip thrust

Hip thrusts are exercises for the buttocks. This bench workout is designed to improve strength, speed and power by teaching optimal hip extension.

Speed, power and strength are all compromised if your glutes are underdeveloped. This means slower squats, deadlifts, and sprints, and lower vertical jumps.

  1. Bulgarian split squat

The Bulgarian Split Squat is an effective bench leg workout that adds real muscle size to your quadriceps, hamstrings, and glutes. As a single leg bench workout, it requires a lot of focus and pain tolerance to build leg strength and stability.

You'll be amazed at the bench workouts you can do to strengthen all six major muscle groups. Full-body bench workouts help you improve and are easy to fit into your schedule.


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