Weight benches are a core piece of equipment in any home or commercial gym. Trusted by amateurs and pro athletes alike, weightlifting benches are the cornerstone of many workouts that are key for improving muscle mass, durability, and strength.
Whilst we can all name at least a few exercises we can do on the various benches available, it’s always good to know what’s possible and to maximise the potential of your equipment.
So in this article, we’re going to take a look at just some of the exercises you can try with your weight bench, split between flat, incline, and decline.
Let’s get started.
Flat Bench Exercises
Flat Bench Press
The flat bench press is a classic exercise for building upper body strength. Lie back on the bench with your feet firmly planted on the ground. Grip the barbell slightly wider than shoulder-width, lower it to your chest, and then push it back up until your arms are fully extended. This exercise targets the chest, shoulders, and triceps.
Dumbbell Bench Press
Similar to the barbell bench press, this exercise uses dumbbells to work each side of the body independently. It enhances muscle balance and coordination while targeting the chest, shoulders, and triceps. Lie flat on the bench, hold a dumbbell in each hand, and press them upwards until your arms are straight.
Bench Supported Rows
For this back-targeting exercise, place one knee and one hand on the bench for support, holding a dumbbell in the opposite hand. Pull the dumbbell towards your hip, squeezing your shoulder blade at the top, then lower it back down. This move works the lats, traps, and rhomboids.
Tricep Dips
Sit on the edge of the bench with your hands gripping the edge beside your hips. Extend your legs out in front of you. Lower your body by bending your elbows until they form a 90-degree angle, then push back up. This exercise isolates the triceps, helping to improve upper arm strength.
Incline Bench Exercises
Incline Bench Press
Set your bench to an incline (around 30-45 degrees) and perform a bench press with a barbell or dumbbell. This variation targets the upper chest and front deltoids more than the flat bench press, making it ideal for developing a fuller chest.
Incline Dumbbell Flyes
With your bench in the incline position, lie back with a dumbbell in each hand. Start with your arms extended above your chest, palms facing each other. Slowly lower your arms out to the sides, keeping a slight bend in your elbows, then bring them back together. This exercise stretches and strengthens the upper chest and shoulders.
Incline Bicep Curls
Sit on an incline bench with a dumbbell in each hand, arms fully extended downwards. Curl the dumbbells up towards your shoulders, squeezing your biceps at the top. This position isolates the biceps and provides a greater range of motion compared to standard curls.
Incline Bench Pull-Overs
Lie on an incline bench holding a dumbbell above your chest with both hands. Lower the dumbbell in an arc behind your head, then bring it back up to the starting position. This move engages the chest, lats, and triceps.
Decline Bench Exercises
Decline Bench Press
Set your bench to a decline position (around 15-30 degrees). Perform a bench press with a barbell or dumbbell, lowering the weight towards your lower chest. This exercise focuses on the lower chest, helping to add definition and mass to this area.
Decline Sit-Ups
Lie on the bench with your feet secured under the foot pads. Cross your arms over your chest or hold a weight plate. Perform a sit-up by curling your torso up towards your knees, then lower back down slowly. This move targets the entire abdominal area, especially the lower abs.
Decline Dumbbell Flyes
Similar to the incline variation but performed on a decline bench. Lie back with a dumbbell in each hand, extend your arms above your chest, and then lower them to the sides in a controlled manner. This exercise targets the lower chest and shoulders.
Decline Leg Raises
Lie on the decline bench holding the top of the bench for support. Lift your legs up until they're perpendicular to your body, then slowly lower them back down without touching the bench. This exercise works the lower abs and hip flexors.
Weight Benches from Again Faster
To perform these exercises effectively, it's crucial to have the right weight bench. Again Faster offers a range of high-quality weight benches that cater to different needs and preferences. Here are some top options:
- Flat Weight Bench: Ideal for various flat bench exercises, providing a stable and sturdy base for lifting.
- Adjustable Bench: Offers flexibility with multiple incline, flat, and decline positions, perfect for a comprehensive workout routine.
- Foldable Bench: A space-saving option that doesn't compromise on stability or performance.
Achieve Your Fitness Goals with Weight Benches from Again Faster
Investing in a quality weight bench is essential for anyone serious about strength training. Again Faster provides a variety of weight benches that support different training styles, from flat and adjustable models to specialised decline benches. Each product is designed with durability and user comfort in mind, ensuring you get the best performance out of every workout.
Explore the entire range of weight benches and other strength equipment here and take your fitness journey to the next level.
Using a weight bench effectively can significantly enhance your workout regimen, allowing you to target multiple muscle groups and improve overall strength. With these 12 exercises, you'll be able to maximise the potential of your weight bench and work towards your fitness goals with confidence.
Happy lifting.