17 Best Workout Bench Exercises You Can Do at Home

17 Best Workout Bench Exercises You Can Do at Home

With a workout bench in your home gym, you have plenty of options for a full-body workout. From strength training to cardio, this versatile piece of equipment allows you to target multiple muscle groups and improve your overall fitness.

To help you meet your goals, we compiled 17 of the best workout bench exercises for a small home gym. For safety, remember to keep your back flat and engage your core as you work through each of the exercises below.

Bench Workout Exercises: No Weights

 

These exercises only require a bench and use your body weight as resistance, making them great for beginners or those without access to weights.

1) Bench step-ups

  • Stand facing the side of the bench, with your feet hip-width apart.
  • Step onto the bench with your left foot.
  • Bring the right foot up to meet it.
  • Step down with your left foot and then your right.
  • Alternate which foot leads.

Variations

  • Add a knee raise when you step onto the bench
  • Try doing a back kick with your second leg before bringing it to the bench.

2) Bench dips

  • Sit on the edge of the bench, with your hands gripping it on either side of your thighs, palms facing down.
  • Walk your feet out in front of you until your legs are straight.
  • Push up with your palms to raise your bottom off the bench and slide forward so your arms support you.
  • Bend your elbows to lower yourself a few inches, then push back up.

Variations

  • Keep your feet closer to the bench and bend your knees to make it easier.
  • Place a chair in front of you and rest your feet on it to make it harder.

3) Bench hops

  • Stand on one side of the bench and grip it firmly with your hands.
  • Hop over the bench with both feet, landing on the other side.
  • Continue hopping from one side to the other.

Variations

  • Do a straddle hop, standing on either side of the bench, hopping to the bench, and then down to the ground.
  • Stand and do a squat after each hop.

4) Incline pushups

  • Place your hands on the edge of the bench and walk your feet back until you’re in a pushup position.
  • Bend your arms to lower your chest to the bench, ensuring you don’t lock your elbows.
  • Push back to the starting position.

Variations

  • Keep one leg elevated throughout.
  • Turn it into a “Spiderman” pushup by moving your knee to your elbow as you lower yourself.

5) Bulgarian split squats

  • Stand with your back to the bench, with your right foot resting on top of it.
  • Squat until your left leg is at a right angle.
  • Push your left leg to the floor, driving yourself back up.
  • Switch legs and repeat.

Variations

  • Hold each squat for five to 10 seconds before getting back up.
  • Add a half squat by coming up only halfway and dipping down again.

6) Inclined mountain climbers

  • Start in a plank position with your hands on the bench and feet on the ground.
  • Bring one knee up toward your chest, then bring it back down.
  • Quickly switch legs and repeat.

Variations

  • Increase the speed for a higher-intensity workout.
  • Add an inclined push-up after each exercise.

Bench Workout Exercises: With Dumbbells

For these bench workout exercises, you’ll need dumbbells.

7) Seated bicep curls

  • Sit on the edge of the bench with your feet flat on the floor.
  • Hold a dumbbell in each hand, with your palms facing forward and your arms extended down toward the floor.
  • Curl the dumbbells up toward your shoulders, keeping your elbows close to your sides.
  • Slowly lower the dumbbells back to the starting position.

Variations

  • Alternate curling one arm at a time.
  • Try a crossbody curl, bringing the dumbbell to the opposite shoulder.

8) Dumbbell chest flies

  • Lay flat on the bench with your feet planted firmly on the floor.
  • Hold a dumbbell in each hand, with your arms straight up over your chest.
  • Slowly lower the dumbbells out to the side, keeping a slight bend in your arms.
  • Bring your arms back up to the starting position.

Variations

  • Instead of lying down, sit on the edge of the bench and do seated chest flies.
  • Perform the exercise with one arm at a time.

9) Arm rows

  • Put one knee and hand on the bench, with your other foot planted on the floor.
  • Hold a dumbbell in your free hand with your arm extended.
  • Pull the dumbbell toward your chest, keeping your elbow close to your side.
  • Slowly lower the dumbbell back to the starting position.

Variations

  • Try using a resistance band instead of a dumbbell.
  • Lie face down on the bench and do the exercise with both arms at once.

10) Concentration curls

  • Sit on the edge of a bench and hold a dumbbell in one hand.
  • Rest your elbow on the inside of your thigh.
  • Use your biceps to curl the dumbbell up toward your shoulder
  • Lower the dumbbell back down using the same muscles.

Variations

  • Change your grip to target a different part of your bicep.
  • Hold a dumbbell in each hand and alternate sides.

11) Seated calf raises

  • Sit on the edge of the bench with your feet resting on the floor.
  • Place a dumbbell on each thigh, holding them securely with your hands.
  • Keeping the dumbbells against your legs, lift your heels off the ground.
  • Hold this position for a few seconds.
  • Lower your heels and return to the starting position.

Variations

  • Place a step or block on the ground in front of you to put your feet on.
  • Raise one leg at a time.

12) Dumbbell hip thrusts

  • Position yourself on your back, with your shoulders resting on the bench, your feet planted on the floor, and a dumbbell resting on your hips.
  • Tuck your chin to your chest and drive with your heels to lower your bottom.
  • Keep your shoulders against the bench and hold this position for a second.
  • Return to your starting position.

Variations

  • Support your body weight with only one leg instead of two. Hold your other leg up in the air.
  • Do the exercise with your feet pushed together, and legs in a diamond shape (like a frog.)

Bench Workout Exercises: With a Barbell

Break out your power rack, barbell, and weight plates for these workout bench exercises.

13) Bench presses

  • Lie on the bench with your feet flat on the floor.
  • Reach up and grab the bar, keeping your hands slightly wider than shoulder-width apart.
  • Unrack the barbell and bring it to the middle of your chest.
  • Push it back up in a smooth and controlled motion until your arms are fully extended.

Variations

  • Bring your hands closer together or move them further apart.
  • Pause with the weight on your chest for a few seconds before pushing it back up.

14) Pin presses

  • Set the safety pins in your power rack so it’s at chest level.
  • Lie on the bench and unrack the barbell, lowering it onto the pins.
  • Push up from there, fully extending your arms.
  • Lower back down to touch the pins and repeat.

Variations

  • Adjust the pins to isolate the range of motion where you normally stick.
  • Pause the exercise at the top, holding the weight for a few seconds before continuing.

15) Pullovers

  • Lie on the bench and hold the bar above your chest. Bend your elbows slightly.
  • Use a smooth arc to bring the weight over and behind your head, keeping your arms straight.
  • Slowly bring the bar back to the starting position.

Variations

  • Swap out the barbell for a dumbbell and use only one arm at a time.
  • Pause at the bottom of the exercise before you bring the bar back.

16) Skull crushers

  • Lie on the bench and hold the bar above your chest.
  • Bend your elbows and lower the bar towards your forehead.
  • Straighten your arms and drive the bar back up.

Variations

  • Change your grip.
  • Combine a pullover with a skull crusher.

17) Box squats

  • Stand a few inches from the bench with your bar across your shoulders.
  • Rock back with your hips and bend your knees to lower your body.
  • Tap the bench with your butt and use your feet to help propel you forward and back up.

Variations

Meet Your Fitness Goals With Titan

Which of these workout bench exercises will you try first? No matter which one you choose, a bench is bound to help you achieve your fitness goals.

If your home gym lacks a bench, let us equip you with one. From flat benches to a Power Tower With Bench, we have everything you need to take your workout to the next level.

Browse our selection online today to start building your home gym with Titan Fitness and unleash your Titan!

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