10 Bench Workout You Can Do at Home
What Muscles Does Weight Bench Hit?
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. 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 with a bench at home.
Dumbbell Bench Press
Main Muscle Worked: Chest
Bench press in general can create some serious strength and hypertrophy gains. It is the most effective chest exercise ever.
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.
Incline Dumbbell Bench Press
Main muscle worked: Upper Chest
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.
Decline Bench Dumbbell Pull-Over
Muscle worked: Chest & Triceps
This exercise works your chest, triceps, and lats with more intensity than the basic version, giving your back and chest muscles a greater amount of stretch while you move the dumbbell down behind your head. Incorporate it into your chest workout routine to train your muscles effectively.
Incline Bicep Curl
Main muscle worked: Biceps
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.
Barbell Curls Lying Against An Incline Bench
Muscle worked: Brachialis
This exercise emphasizes stress on the brachialis. When your shoulders are in flexion, it will partially inhibit the short head of the bicep hence focusing on your brachialis.
Single-Arm Dumbbell Row
Muscle worked: Back
It is a great exercise to strengthen and develop the musculature of the back and core. This movement engages the entire back and rear shoulders, and to a lesser degree, the arms. By focusing on one arm at a time, you can better isolate the latissimus dorsi.
Plyo Bench Plank Hold
Muscle worked: Abs
One of the crazy tough bench workout you can do with a bench! 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.
Feet-Elevated Cross-Body Mountain Climb
Muscle worked: Abs
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 Hip Thrust
Muscle worked: Hip
The Hip Thrust is a glute exercise designed to improve your strength, speed and power by teaching optimal hip extension.
If your glutes are underdeveloped, your speed, power and strength are all compromised. That means you'll have weaker squats, deadlifts, slower sprints and lower vertical jumps.
Bulgarian Split Squat
Muscle worked: Thigh
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.
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?