Workout at home with a bench

When it comes to strength training, having the right equipment can make all the difference. Enter the humble workout bench.

This piece of gear is a powerhouse for your home gym, offering a versatile platform for a wide range of exercises. 

Whether you’re looking to bulk up your upper body, sculpt your arms, or strengthen your core, a workout at home with bench can help you achieve your fitness goals without ever stepping foot in a crowded gym.

Today, we’ll explore several key exercises that can be performed with a bench, highlighting their benefits and how to do them safely and effectively.

Why you need a workout bench

Incorporating bench exercises into your home workout routine will can make all the difference when it comes to strength training.

You can target multiple muscle groups, save space, and enjoy the flexibility of varying your workouts. Plus, it’s a fantastic way to keep things fresh and exciting so you don’t get stuck in a monotonous routine.

Dumbbell bench press workout

Let’s kick things off with a classic: the Dumbbell Bench Press. This exercise is essential for developing your chest, shoulders, and triceps.

If you’re lifting heavy dumbbells, consider using bench press safety bars attached to a squat rack or power rack for added security. 

To perform the Dumbbell Bench Press, lie back on the bench with a dumbbell in each hand, palms facing forward. Start with the weights at chest level, then press them upward until your arms are fully extended.

Lower them back down with control. 

For variations, try the incline and decline dumbbell press. The incline version targets your upper chest, while the decline focuses on the lower chest.

Mix it up to keep your muscles guessing!

Incline bicep curl workout

Next up, let’s talk about the Incline Bicep Curl. This exercise is a game-changer for targeting those biceps more effectively.

By using an incline bench, you can really maximize your muscle engagement.

To perform this curl, set your bench to a 45-degree angle. Sit back against the bench with a dumbbell in each hand, arms hanging straight down.

Curl the weights up while keeping your elbows stationary. If you want to take it up a notch, consider using thick grips to enhance your grip strength and engagement.

The increased range of motion here means more muscle fibers are being activated, which is always a win!

Bench dips exercise

Now, let’s shift our focus to bench dips. These are fantastic for targeting your triceps, shoulders, and even your chest.

To perform bench dips, sit on the edge of the bench with your hands beside you, fingers pointing forward. Slide your buttocks off the bench and lower your body until your elbows are at about a 90-degree angle.

Push back up to the starting position. Common mistakes include letting your shoulders hunch or not going low enough, so keep an eye on your form.

If you want to increase the difficulty, elevate your feet. If you experience any discomfort, consider using wrist wraps for extra support.

Bench row workout

Let’s not forget about your back! The Bench Row is an excellent way to target your lats, traps, and rhomboids.

To perform the bench row, place one knee and hand on the bench for support while holding a dumbbell or any type of weight you have in the opposite hand. Keep your back straight and pull a set of free weights towards your hip, squeezing your shoulder blade at the top.

It’s important to maintain good posture throughout the movement. Using a back support weight lifting belt and a pair of dumbbell lifting straps can provide added support, allowing you to focus on your form.

Abdominal exercises on bench

Now, let’s get to the core of the matter—literally! A bench can be a fantastic tool for abdominal exercises like decline sit-ups and leg raises.

For decline sit-ups, lie back on the bench with your feet secured. Engage your core and sit up, then lower back down with control.

For leg raises, lie flat on the bench and lift your legs towards the ceiling, keeping your lower back pressed against the bench.

The added challenge of using a bench intensifies your core workouts, and you can even add ankle straps attached to pullies for extra resistance.

Glute bench bridge workout

Moving on to the lower body, the Glute Bench Bridge is a must-try for developing your glutes and hamstrings. 

To perform this exercise, lie on your back with your shoulders on the bench and your feet flat on the ground. Push through your heels to lift your hips towards the ceiling, squeezing your glutes at the top.

Glute strength is crucial for overall lower body power, and you can incorporate gym resistance bands for an added challenge.

Hip thrust bench exercises

Speaking of glutes, let’s talk about hip thrusts. This exercise is one of the best for glute development, and a bench makes it even better.

To perform hip thrusts, sit on the ground with your upper back against the bench. Roll a barbell or place a medicine ball over your hips, then push through your heels to lift your hips up.

The key here is to squeeze your glutes at the top. Using a barbell pad can help reduce discomfort on your hips and make the exercise more comfortable.

Ensure you maintain control throughout the movement and avoid overarching your lower back.

Incline Bench Workout Overview

Incline bench exercises offer fantastic benefits, particularly for targeting the upper chest. Exercises like the incline bench press and incline flyes are great additions to your routine.

To perform these, set your bench to a 30-45 degree angle. For the incline bench press, lie back and press the weights up, while for incline flyes, open your arms wide and bring the weights together above your chest.

The incline angle helps to emphasize the upper chest muscles, giving you that well-rounded look.

Decline Bench Workout Overview

On the flip side, decline bench exercises are equally important. They help target the lower chest and can include exercises like the decline bench press and decline sit-ups.

To perform these, adjust your bench to a decline angle. For the decline bench press workout, lie back and press the weights up, while for decline sit-ups, secure your feet and perform the sit-up as you would on a flat bench.

Maintaining proper form is key here, so keep your movements controlled.

Why workout bench exercises?

In summary, a workout bench is an incredibly versatile piece of equipment that can enhance your home workouts in so many ways.

From building strength in your upper body to sculpting your arms and strengthening your core.

So, if you’re looking to amp up your home gym routine, investing in a workout bench is a smart move.

Not only will it save you space, but it’ll also provide you with the flexibility to mix things up and keep your workouts engaging.

Happy lifting!