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Want To Complete Workouts At Home? Try A Weight Bench!

by RitFit Sports on May 30, 2019

Most of us are employed in a traditional 9 to 5 job, and don’t have the luxury of choosing when we work out in the morning or in the evening. Going to a gym after a long day of work and not mentioning the long commute back and forth to your local gym can make you wonder... do I need a weight bench at home?

home workout

Do You Need A Weight Bench?

You might need to consider getting a workout bench for home if you
  • Don’t like working out around other people
  • Don’t want to wait for equipment
  • Don’t want to worry about gym open hours
  • Want to workout whenever
  • Want to save time and money driving to and from the gym
  • Want to save on gym membership
  • Want to build your confidence in your own pace at home

What a Weight Bench Can Do for You?

A high-quality workout bench supports exercises that boost muscle size, strength, and endurance. It can help you get a better strength training workout at home. Some benches are flat, some are adjustable so you can slide them to an incline or decline position to target specific muscles flat bench couldn’t effectively reach. Others you can fold it up and store it under a bed. To learn more about different types of weight benches.  There are many benefits to having a weight bench at home, if you're serious about size and strength, you will be happy to find out that you can actually do a full-body workout at home!

home workouts

What Muscles Does Weight Bench Work?

You will be amazed about the bench workout you can do to strengthen all six major muscle groups. You don't have to train on a split system four or more days each week to see gains. The full-body workout can help you progress and is easy to fit into your schedule.
Who needs a boring treadmill or an exercise bike when you have an adjustable bench?


Bulgarian Split Squats is an effective bench leg exercise to add real muscle size to your quads, hamstrings, and glutes.  As a single-leg exercise, it demands a lot of focus and pain tolerance to training your leg strength and stability. it's an alternative to traditional barbell squats if you have back problems.

Bulgarian split squat with benches
Step Up is another awesome leg exercise you can perform with a bench at home. This unilateral leg exercise improves your leg symmetry and balance, which in turn helps with your squat and deadlift strength. The exercise saves your lower back and helps you to develop explosive leg power. And ladies...the bench targets the hip and thigh muscle to shape your curve naturally.

step up with bench


Decline Bench Crunch, Decline Sit up, or Decline Reverse Crunch will take classic core exercise up a notch.  Bench decline positions will make the good old sit-ups more effective.
Besides, you can do some insanely difficult but effective exercises to strengthen your oblique, lower and upper rectus abdominis.


You can count on a compound exercise such as Feet-Elevated Pushup alone for a quick and effective workout as the exercise work all your ab muscles at the same time. Your hip abductors will also be put to work as you stabilize while raising and lowering your feet from the bench.

feet-elevated pushup
The Plyometric Bench Pushup is not only challenging to your entire core, it also speeds up your heart rate and add some fat burning into your workout.

plyo pushup
Having a strong core means better posture, and the strength that will carry over to your other exercises. You can fit in some serious ab works with an adjustable bench in just over 10 minutes to eventually get your upper, middle and lower cut.


It’s easy to notice a rocking motion when performing bent-over rows. Incline Dumbbell Row or Chest Supported Dumbbell Row is an ideal row variation with added stability which will enable you to move more weights and isolate the back muscles and target you back precisely.  When you perform rows with your chest supported, you limit the amount of rocking and reduce the risk of injury.  The exercise is fairly easy to do, even for beginners, to strengthen and develop Latissimus dorsi and trapezius muscles.

incline dumbell row
It’s worth to note that back exercises are often prescribed effectively as an alternative to surgery. Doing daily back exercises can significantly reduce back pain as well as improved posture.  

one arm row

Arm & Shoulder

If getting bigger and stronger arms is your goal that you should definitely consider adding Incline Dumbbell Curl into your training routine. The exercise activates your biceps more than other arm exercises, it works the long head of your biceps, stretches and contracts it with more force during the exercise.

 Incline Dumbbell Curl

Lying Rear Deltoid Raise works your two shoulder joints, especially your posterior deltoid muscle. 

incline T raise
Compound exercises such as Tricep Dips will make your upper body significantly stronger. The overall strength will be carried over to lift more weight when performing other exercises and helps you develop other body parts more efficiently.

bench dip


Bench Press is the most effective chest exercise ever. The standard barbell bench allows you to move the most weight and it’s easier lift to control then pressing with heavy dumbbells.

bench press

Bench press with dumbbells will work each side of your body independently, allow for a longer range of motion than barbell bench which recruits more stabilizer muscles in the process.

bench press

Try starting out with a flat bench, then progress to inclines. Hitting a muscle from varying degrees of incline angles builds a chiseled chest more thoroughly.

incline dumbell press

incline bench press
There is a lot to be gained with a bench at home. And a foldable, adjustable bench won’t even take a lot of space at home. If you are looking for a sturdy and affordable one, then maybe RitFit Adjustable Bench is just for you! Comes with 9 seat adjustment positions and minimum assembly required, ergonomically designed with dense foam padding and a smooth leather top. Check it out HERE.
1 comment
by Bill Docca on May 05, 2021

Video review sold me on the bench. Confusing checkout prices of the bench and shipping put me off.