9 Exercises You Can Do At Home With Weight Benches

If you’re looking for a cost-effective way of getting fit, then you should seriously consider using weight benches. A weight bench is one of the most versatile and straightforward pieces of equipment that you can use for your fitness regime. In this quick guide, we’ll let you in on the exercises that you can perform on a weight bench to get the body you want.

TheWorkoutDigest has discussed different types of weight benches, from flat ones to adjustable ones. Let’s first look at the exercises you can do on both:

1. Dumbbell Bench Press

The dumbbell bench press is a classic exercise that is an excellent alternative to the barbell bench press if all you have are dumbbells and a weight bench at home. It works out your pecs lats, triceps, and your anterior deltoids.

Lie flat with your back on the bench with your elbows at 45 degrees to your body, while your back is slightly arched, push the weights up until they reach your eye level and repeat back to the starting position.

2. Lying Tricep Extensions 

This exercise is also commonly known as the skull crusher. It helps concentrate the pulling effect onto your triceps, maximizing muscle isolation.

Position a dumbbell above your head with your elbows slightly bent and lift the weight up and over your head until you have stretched out your triceps. Place the dumbbell back into the starting position with your elbows bent.

3. Dumbbell Row

If you need a good workout to target your lats and get that back workout you need, you can pull it off with a bench. This particular exercise allows you to flex your trapezius, rhomboids, and rear deltoids, too.

 All you have to do is stand by the side of the bench and place your closest knee on the bench while you reach out to the bench with your closest arm to support your body. Grab a weight with your opposite arm and start at a position where this arm is straight. Pull the weight up to your armpit and repeat as necessary.

 Make sure to squeeze your back muscles as the weight goes up for maximum effect.

4. Concentration Curls

No guide would be complete without a bicep exercise that you can do with a weight bench. Sit on the side of the weight bench and move your knees apart, and bring one elbow close to the knee. While it is secure in place, move your arm upward with the weight.

The concentration curl on a bench allows you to isolate your bicep muscles and stabilize your body while you are doing it.

5. Bench Dips

Want a quick workout for your triceps, or do you want to stretch them out? Then try this quick exercise: position the palms of your hands on the side of a bench with your feet firmly placed on something such as a stool that is a couple of feet away from the bench.

Gently lower your body until your elbows are at 90 degrees, and contract your triceps until you lift your body upwards. This exercise makes use of your body weight, and is an excellent workout for your triceps.

6. Dumbbell Flyes

This exercise is great if you want to work out your pecs but have limited equipment for you to do so. All you have to do is to grab a weighted dumbbell in each hand and rest them on your thighs as you lie back on a weight bench. Once you are lying down, lift the dumbbells up and bend your elbows slightly, creating a wide arc with both hands almost like wings. Bring the dumbbells up so they are facing each other with them at your line of sight.

Now, gently lower your arms in an opening position, you will feel your pectoral muscles being stretched at this point and you will want to bring both dumbbells towards you. Be sure not to move your arms, with the motion only occurring in your shoulders.

For Adjustable Weight Benches

7. Dumbbell Incline Press

This follows the same movements as a standard inclined press with a barbell, but if you’ve only got a set of dumbbells, this is pretty effective, too. Adjust your weighted bench anywhere between 15 to 45 degrees, and grab a pair of dumbbells and bring them close to your chest.

Bring the dumbbells together in front of you so that the movement converges. This exercise helps you target the pecs, triceps, and shoulders. This exercise can help reduce the bird chest effect.

8. Prone Incline Curl

A preacher curl station has an alternative on an adjustable weight bench, and it’s relatively easy to perform. Make sure your adjustable weight bench is somewhere around 45 degrees. Now, lift your dumbbells with both arms simultaneously.

This is a great way to get in another bicep exercise with a weight bench as it helps you stabilize your body while you do them.

9. Seated Arnold Press

Working out your shoulders can be done with weight benches. The Seated Arnold Press was named after Arnold Schwarzenegger himself. It targets the heads of your deltoids and is a great way to put in a good shoulder exercise.

While sitting on your adjustable weight bench and with your back at 90 degrees, bring two dumbbells in front of you with your palms facing forward and your elbows bent. Now, you will want to move both dumbbells opening to your side so that your palms face forward, and that each dumbbell is now suspended on a level with your head and your elbows at a 90-degree position.

From this position, raise both dumbbells above your head with your elbows opening up some more as the dumbbells meet.

Go back to your starting position by lowering the dumbbells to your side, and your elbows going back at 90 degrees, then closing the motion back to your starting position with the dumbbells facing you and your palms inwards.

Final Thoughts

You don’t need a lot of equipment to maintain your fitness. Sometimes all you need is just a couple of dumbbells and a weight bench. These exercises should help your body stay toned even if this is all you have at home.

Investing in a weight bench is one of the best ways to start your home gym setup or kick start your fitness routine. It might be the best first thing that you should purchase.

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