Reasons Why Weight Benches So Popular
If you have never used a weight bench before, you might wonder why it shows up in almost every home gym. Many machines can guide you through similar movements, but a good bench gives you far more freedom to adjust angles, positions, and difficulty to match your body and training level.
By supporting your back and letting your joints move through a natural path, a bench helps you press, pull, hinge, and squat with better control. You can hit your chest, shoulders, back, arms, and legs from multiple angles without feeling locked into the fixed track of a machine. For home lifters who need one piece of equipment to do almost everything, that versatility is a big advantage.
From a sports medicine point of view, the bench also lets you modify exercises to be friendlier on your joints. You can lower the load, change the angle to reduce stress on shoulders or knees, and work one side at a time to correct strength imbalances. Add a pair of dumbbells and you have an adjustable platform that supports effective full body training for years, even as your goals and fitness level change.
As always, if you have a history of heart disease, recent surgery, uncontrolled high blood pressure, or persistent joint pain, talk with a qualified health professional before starting a new bench workout routine.
Full Body Workouts for 9 Different Muscle Groups
A high quality workout bench supports exercises that build muscle size, strength, and endurance without requiring a room full of machines. With nothing more than a bench, body weight, and a pair of dumbbells, you can train every major muscle group at home. You also gain the flexibility to adjust incline, decline, and foot position so one simple tool becomes a full body training station.
This guide walks you through bench based exercises for 9 muscle areas so you can create simple, effective full body bench workouts. Use the ideas below to design routines that fit your schedule and experience level instead of trying to copy a professional bodybuilder plan.
- Shoulder Workouts
- Chest Workouts
- Bicep Workouts
- Tricep Workouts
- Brachialis Workout
- Ab Workouts
- Back Workouts
- Glutes Workout
- Hamstring Workouts
Before you start, warm up for 5 to 10 minutes with light cardio and dynamic movements such as arm circles, body weight squats, and hip hinges. For most of the exercises below, a good starting point is 2 to 3 sets of 8 to 12 controlled repetitions, resting about 60 to 90 seconds between sets. Focus on smooth movement, not speed.
Sample Full Body Bench Workout For Beginners
- Incline Pushup
- Dumbbell Bench Press
- Incline Bicep Curl
- Tricep Kickback
- Single Arm Dumbbell Row
- Feet Elevated Hip Thrust
- Bulgarian Split Squat
Do this routine 2 or 3 times per week on non consecutive days. Perform 2 sets of 8 to 12 repetitions for each exercise and stop 1 to 2 reps before you feel true failure so you keep your form clean.
Sample Full Body Bench Workout For Intermediate Lifters
- Feet Elevated Pike Pushup
- Incline Dumbbell Bench Press
- Dumbbell Curls Lying Against An Incline Bench
- Skull Crusher
- Plyo Bench Plank Hold
- Hip Thrust
- Bulgarian Split Squat or Step Up
Train this routine 2 or 3 times per week. Use 3 sets of 8 to 15 repetitions for most movements. On explosive exercises like plyo pushups and bench jumps, keep reps lower and stop immediately if you lose control or feel joint discomfort.
If any movement causes sharp pain, numbness, or unusual joint pressure, stop that exercise for now and choose a simpler version or consult a professional. Muscle burning and mild fatigue are normal, but joint pain is not.
Now let us dive into the exercise library for each muscle group.
Shoulder Workouts
Incline Pushup
Incline pushups are an ideal starting point for your pushup journey, especially if regular floor pushups still feel too challenging. Place your hands on the edge of the bench, walk your feet back, and keep your body in a straight line from head to heels.
Lower your chest toward the bench while keeping your elbows close to your sides and your shoulder blades pulled gently back and down. Press the bench away as you exhale and avoid letting your lower back sag. This variation builds shoulder and chest strength while being kinder to your wrists and shoulders.
Hands-Elevated Pushup
Hands elevated pushups are even easier than standard pushups because more of your body weight is shifted toward your feet. The higher your hands are on the bench, the lighter each rep will feel. This makes it a great option for beginners or for warm up sets.
Set your hands just slightly wider than shoulder width, brace your core, and lower your chest toward the bench with control. Push back up while keeping your ribs down and neck relaxed. If you feel strain in your shoulders, widen your hand placement a little and think about “screwing” your hands into the bench to create stability.
Feet-Elevated Pushup
Feet elevated pushups increase the difficulty by placing more of your body weight over your hands and shoulders. Rest your feet on the bench, walk your hands forward into a solid plank, and keep your body long and straight. This version hits your upper chest and front shoulders more aggressively.
Lower your chest toward the floor without letting your elbows flare straight out to the sides. Press the floor away, push your upper back slightly toward the ceiling, and avoid letting your hips sag. If your lower back feels strained, reduce the height of the bench or lower the number of repetitions.
Feet-Elevated Pike Pushup
Feet elevated pike pushups are a powerful shoulder builder that also prepare you for handstand style pressing. Place your feet on the bench, walk your hands in so your hips rise into a pike position, and keep your legs as straight as your mobility allows.
From this position, bend your elbows and lower the top of your head toward the floor between your hands, then press back up into the pike. Aim for a vertical pressing path rather than letting your chest drift forward into a decline pushup. Start with small ranges of motion and fewer repetitions, especially if you have a history of shoulder or wrist issues.
Chest Workouts
Dumbbell Bench Press
The dumbbell bench press is a classic chest builder that also challenges your shoulders and triceps. Lie back on the bench with your feet flat on the floor, hold a dumbbell in each hand at chest level, and keep your wrists stacked over your elbows.
Lower the weights slowly until your elbows are just below the level of the bench, then press them back up while keeping your shoulder blades gently squeezed together. A slightly narrower grip tends to involve more triceps while a slightly wider grip emphasizes the chest. Because each arm works independently, dumbbells also help correct strength imbalances between sides.
Incline Dumbbell Bench Press
Incline dumbbell presses target the upper portion of the chest and the front of the shoulders. Set your bench at a low to moderate incline rather than sitting fully upright. This helps you emphasize the chest without overloading the front deltoids.
Start with lighter weights than you use on a flat bench. Lower the dumbbells to the upper chest with your elbows at about a 45 degree angle from your body, then press up in a smooth arc. Combine flat and incline presses across your training week to build a more complete, balanced chest.
Decline Bench Dumbbell Pull-Over
Decline dumbbell pull overs work your chest, lats, triceps, and deep core muscles in a single movement. Lie on a slight decline with only your upper back and shoulders supported by the bench, holding one dumbbell above your chest with both hands.
Keeping a soft bend in your elbows, slowly lower the weight backward in an arc behind your head until you feel a stretch across your chest and lats. Exhale as you pull the dumbbell back over your chest. Move in a controlled range so you feel a stretch but not strain in your shoulders. This is an excellent finisher after your pressing work.
Bicep Workouts
Incline Bicep Curl
Incline curls are one of the most effective bench based exercises for targeting the long head of the biceps. Set the bench to a moderate incline, sit back so your upper back and head are supported, and let your arms hang straight down with a dumbbell in each hand.
From this fully stretched position, curl the weights up without swinging your shoulders or arching your back. Squeeze at the top for one second, then lower slowly until you feel a gentle stretch in the front of the arm. This long range of motion challenges the muscle more than standard standing curls.
Tricep Workouts
Tricep Kickback
Dumbbell kickbacks isolate the triceps and are useful for adding volume without heavy joint stress. Place one knee and one hand on the bench so your torso is roughly parallel to the floor. Hold a dumbbell in the free hand with your upper arm close to your side and your elbow bent to 90 degrees.
Extend your elbow to straighten the arm behind you while keeping your upper arm still. Pause briefly at full extension to feel the back of your arm working, then return to the starting position with control. Use relatively light weights and focus on a strong squeeze rather than momentum.
Skull Crusher
Skull crushers are a powerful triceps builder that work all three heads of the muscle. Lie back on the bench with a dumbbell in each hand or a single heavier dumbbell held by both hands. Begin with your arms straight above your chest and your wrists stacked over your shoulders.
Bend your elbows and lower the weights toward your forehead or just behind your head while keeping your upper arms mostly fixed in place. Press the weights back up by driving through the triceps, not by swinging your shoulders. Start with conservative loads and avoid this exercise if you have a history of elbow or shoulder irritation.
Bench Dip
Bench dips use your body weight to challenge the triceps, chest, and front of the shoulders. Sit on the edge of the bench, place your hands beside your hips, then walk your feet forward and slide your hips off the front so your arms support your weight.
Lower your body by bending your elbows until your upper arms are close to parallel with the floor, then press back up. Keep your chest open and shoulders away from your ears. If your shoulders feel uncomfortable, keep your range of motion smaller or bend your knees to bring your feet closer and reduce the load.
Brachialis Workout
Dumbbell Curls Lying Against An Incline Bench
This curl variation places extra stress on the brachialis, the muscle that sits underneath the biceps and helps give the upper arm more thickness. Set the bench at a steep incline and lie back with your head, upper back, and hips supported. Hold the dumbbells with a neutral or slightly pronated grip.
Curl the weights up while keeping your elbows just in front of your torso. Because your shoulders are flexed, the short head of the biceps contributes a bit less and the brachialis has to work harder. Lower slowly, feel the stretch near the elbow, and keep the movement controlled to protect the joint.
Ab Workouts
Plyo Bench Plank Hold
Plyometric bench plank variations blend core stability with power and conditioning. Start in a plank position with your hands on the bench and your body in a straight line. Brace your abs as if someone is about to poke your stomach and keep your glutes lightly squeezed.
From here you can add gentle hops or alternating hand taps, but only after you can hold a solid plank for at least 30 seconds without your hips dropping. This turns a simple bench plank into a full core challenge that also raises your heart rate. Stop if your lower back feels tight or if you cannot keep your body in a straight line.
Bench Tap Plyo Pushup
Bench tap plyo pushups are an explosive upper body and core exercise. Begin in a regular pushup position with your hands on the floor and the bench in front of you. Perform a small, powerful pushup and use that momentum to lift one hand at a time to tap the bench, then return it to the floor.
Pull your belly button toward your spine and keep your ribs down so your midsection stays stable while your arms move. Start with low benches and low reps, and avoid this movement if you have wrist, elbow, or shoulder pain. For many people, slow controlled pushups are a safer long term choice than frequent plyometric variations.
Feet-Elevated Cross-Body Mountain Climb
Feet elevated cross body mountain climbers bring your abs, hip flexors, and hip stabilizers together in one dynamic drill. Place your feet on the bench, hands on the floor, and set up in a strong plank.
Drive one knee toward the opposite elbow in a controlled diagonal path, then switch sides while keeping your hips level. Move at a smooth, athletic tempo rather than sprinting. If your shoulders or wrists start to fatigue, reduce the elevation or set your feet on the floor instead of the bench.
Back Workouts
Single-Arm Dumbbell Row
Single arm rows are a staple bench exercise for developing the lats, upper back, and core. Place one knee and hand on the bench for support, with your other foot firmly on the floor. Hold a dumbbell in the free hand with your arm hanging straight down.
Row the weight toward your hip, keeping your elbow close to your body and your shoulder away from your ear. Think about pulling with the muscles of your back rather than your biceps. Lower the weight under control and avoid twisting your torso to cheat the weight up. A strong back row is one of the best ways to balance all the pressing you do for chest and shoulders.
Glutes Workout
Feet-Elevated Hip Thrust
Feet elevated hip thrusts train your glutes and hamstrings at a slightly different angle than traditional hip thrusts. Lie on the floor with your heels on the bench, knees bent, and arms at your sides. Press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
Pause at the top and squeeze your glutes hard, then lower your hips under control without fully relaxing on the floor between reps. If you feel the back of your thighs more than your glutes, move your feet a little closer. If your lower back feels strained, shorten your range and focus on tightening your abs before each lift.
Hip Thrust
Standard hip thrusts are one of the most effective ways to build strong, powerful glutes. Sit with your upper back against the long edge of the bench and your feet flat on the floor, hip width apart. Your shins should be roughly vertical at the top of the movement.
Brace your core, push through your heels, and drive your hips up until they are in line with your knees and shoulders. Squeeze your glutes at the top without excessively arching your lower back. As body weight versions become easy, you can place a dumbbell or barbell across your hips, using a pad or towel to protect your hip bones.
Elevated Hamstring Walk
Elevated hamstring walks challenge your hamstrings, glutes, and core while also training coordination. Lie on your back with your heels on the bench and your arms resting on the floor beside you. Lift your hips into a bridge so your body forms a straight line.
From this position, slowly “walk” your heels out and back on the bench one small step at a time while keeping your hips lifted. Move only as far as you can maintain control. The farther your feet move away from your hips, the harder your hamstrings must work to keep you stable. If your hamstrings cramp, pause, reset, and reduce the range.
Reverse Hyperextension
Reverse hyperextensions let you train your glutes and hamstrings in a hip extension pattern with much less spinal loading than heavy deadlifts. Lie face down on the bench with your hips near the edge and your legs hanging off. Hold the bench for balance.
With your legs straight or slightly bent, lift them behind you by squeezing your glutes and hamstrings until they are roughly in line with your torso. Avoid swinging your legs or hyperextending your lower back. Lower them under control and repeat. Adding a light ankle weight or resistance band can increase the challenge once you master the body weight version.
Donkey Kicks
Bench supported donkey kicks help you train the glutes without putting pressure on your lower back. Come onto hands and knees with your hands on the bench and knees on the floor or vice versa, depending on what feels better for your wrists. Brace your core so your spine stays neutral.
Keeping a 90 degree bend in your working knee, lift your foot toward the ceiling in a controlled arc until you feel your glute contract, then lower back to the starting position without resting on the floor. Avoid twisting your hips or arching your back to swing the leg higher. This is an excellent accessory exercise after heavier hip thrust variations.
Hamstring Workouts
Bulgarian Split Squat
Bulgarian Split Squats is an effective bench leg workout to add real muscle size to your quads, hamstrings, and glutes. As a single-leg bench workout, 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.
Keep your feet hip-width apart, pick up a foot and place it on the bench. Lower hip toward the bench so that your rear knee comes close to the floor. Pause and drive through your front heel to return to the starting position. If you find the exercise too easy, grab a dumbbell in each hand with your arms fully extended at your sides and palms facing inward to increase the difficulty level.
Step Up
Step ups are a simple but effective way to build leg strength and balance. Stand facing the bench, place one foot fully on the surface, and press through that heel to stand up tall on the bench. Bring your trailing foot up to meet the lead foot, then step back down with control.
Keep your chest lifted and avoid pushing off too much with the back leg. Start with a lower bench height if you have knee discomfort. As you get stronger, you can hold dumbbells by your sides or raise your knee at the top of each rep to increase the balance challenge.
Single-leg Squat
Bench supported single leg squats help bridge the gap between regular squats and full pistol squats. Stand in front of the bench, lift one foot slightly off the floor, and reach your arms forward for balance.
Push your hips back and bend the working knee to lower yourself until your hips gently touch the bench, then stand back up through the heel. Control the descent and avoid collapsing onto the bench. If this feels too difficult at first, lightly tap the bench with both feet on the floor, then gradually lift one foot as you gain strength and stability.
Bench Jump
Bench jumps add a plyometric element to your lower body training, building power and coordination. Use a sturdy bench that is not too high for your current fitness level. Stand to one side of the bench with your hands lightly on the surface or free at your sides, depending on the specific variation you choose.
Bend your knees, engage your core, and jump sideways over the bench, landing softly with bent knees on the other side. Move back and forth for low to moderate repetitions, focusing on quiet landings and full control. Avoid this exercise if you have knee, ankle, or lower back problems, or if you are not yet confident with basic squats and step ups.
Summarize
A simple adjustable bench and a pair of dumbbells can turn even a small corner of your home into a full body training space. By combining pressing, pulling, hinging, and single leg variations, you can train all 9 major muscle groups in just two or three focused sessions each week without living in the gym.
Start with the beginner routine, respect your current fitness level, and progress gradually by adding sets, reps, or slightly more challenging variations. With consistent practice and attention to form, your bench workouts will not only build muscle and strength but also support healthier joints, better posture, and more confidence in everyday movement.
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| RitFit Adjustable Bench | Hex Neoprene Dumbbells | Adjustable Dumbbells |
