Workout Bench Exercises

A workout bench is a versatile piece of gym equipment. Because many different exercises can be performed on one, it is a popular choice for people who enjoy lifting weights at home but do not have the space for larger pieces of weight training equipment. A variety of upper body arm, chest and shoulder workouts can be performed with nothing more than a bench and free weights.



When choosing the number of repetitions and weight you should be lifting in your bench exercises, experiment to find combinations that work well for you.



As a general guideline, perform between 8 and 12 repetitions of any weightlifting exercise per set with a total of 2 to 4 sets per exercise. Combine these number targets with a weight that allows you to reach your rep goal. Remember, it should always be difficult though not impossible to get through your last repetition in a set.



When in doubt always err on the side of too little weight and too few reps then work your way up.

  1. Bench Press

    • Dumbbells:

      Lie on your back flat on the bench with your knees at a 90 degree angle and feet rested flat on the floor. If using heavy dumbbells have a friend hand them to you. Start with the dumbbells held above your chest and slowly lower them down to your chest then press them up to complete the movement.

      Barbell:

      Load the desired amount of weight onto the barbell and place on the bench rack. Lie on your back flat on the bench with your knees at a 90 degree angle and feet resting flat on the floor. The barbell should be located above your chest.

      Slowly lift the barbell off the rack and slowly lower it down to your chest. Press it up to complete the movement.

    Tricep Extension

    • Kneel on the bench with one leg, leaving the other foot flat on the floor. Bend forward and place the palm of your hand on the kneeling side on the bench to stabilize your position. Imagine a crawling position with half your body. Grip the dumbbell in your opposite hand and position your upper arm parallel to your body with the elbow bent at a 90 degree angle with the dumbbell and your forearm aiming to the floor. Straighten your arm, keeping the upper arm stationary and focusing on the movement in your elbow. Lower the weight back to a perpendicular position to complete the motion.

    Flat Dumbbell Fly

    • Lie flat on your back on the bench holding a dumbbell in each hand, with your arms straight directly above your head. Point your elbows out and begin lowering the dumbbells. Keep the dumbbells positioned above your chest and flare your elbows out as you lower the weights. Focus on creating a wide arc with your hands. Reverse the movement to bring the dumbbells back up to the starting position.

    One Arm Dumbbell Row

    • Kneel on the bench with one leg leaving the other foot flat on the floor. Bend forward and place the palm of your hand on the kneeling side of your body on the bench to stabilize your position. Imagine a crawling position with half your body. Grip the dumbbell in the opposite hand and let the arm and weight hang perpendicular to the floor pointing straight down. Focusing on the movement in your elbow, bring the weight up towards your outer chest ending with the elbow at approximately a 90 degree angle. Lower the weight back towards the floor to complete the movement.