10 Workouts With Bench for Strength Training to Master
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A bench workout is one of the most versatile tools in any home gym. Whether you’re using dumbbells, barbells, or just your body weight, it can help you target almost every muscle group in your body. In this guide, we’ll walk you through 10 must-try bench exercises that will help you build strength, endurance, and muscle. Let’s get started!
Why Use a Weight Bench for a Strength Training Workout?
A workout bench isn’t just for sitting or lying down during a strength training workout. It’s a foundation for many strength training exercises that provide unique benefits:
- Target specific muscle groups with precision: The positions of an adjustable weight bench allow you to focus on particular areas, such as your chest, shoulders, or legs, by modifying angles and movements.
- Perform full-body workouts with limited equipment: With just a bench, dumbbells, and a barbell, you can perform exercises that cover all major muscle groups, from bench presses for the chest to Bulgarian split squats for the legs.
- Improve form and reduce injury risk: The stable surface helps you maintain proper posture, reducing strain on joints and minimizing injury risk.
- Customize intensity and progression: Adjustable benches make it easy to modify exercises for beginners or advanced lifters, allowing you to challenge yourself safely.
10 Weight Bench Exercises for Strength Training
1. Bench Press
Muscles Worked: Chest muscles, triceps
How to Do It: Lie flat on the bench with your feet firmly planted on the floor for stability. Grip the barbell or dumbbells with your hands a little bit wider than shoulder-width apart. Start with the weight positioned at chest level. Press the barbell straight up until your arms are fully extended, then slowly lower it back down to your chest. Ensure a controlled motion throughout.
Pro Tip: Keep your elbows at a 45-degree angle to avoid injury to your shoulders.
Why It’s Effective: The bench press builds foundational upper-body strength, making it a staple for powerlifters and casual gym-goers alike.
2. Incline Bench Press
Muscles Worked: Upper chest, triceps
How to Do It: Adjust the bench to a 45-degree incline. Perform the press as you would with a flat bench. Alternatively, you can perform a dumbbell bench press to target the upper chest with variations in incline angles.
Pro Tip: Engage your core to maintain stability.
Why It’s Effective: This variation of the targets the often-neglected upper chest, giving your pecs a more balanced look.
3. Skull Crushers
Muscles Worked: Triceps
How to Do It: Lie flat on the bench with a barbell, EZ-bar, or dumbbells. Extend your arms so the weight is directly above your shoulders. Slowly bend your elbows to lower the weight toward your forehead or slightly behind your head. Once your arms reach a 90-degree angle, extend them back to the start.
Pro Tip: Start with lighter weights to perfect your form.
Why It’s Effective: This isolation exercise is one of the best for building tricep size and strength.
4. Dumbbell Pullover
Muscles Worked: Chest, lats
How to Do It: Hold a dumbbell with both hands. Lower it behind your head, then bring it back up while keeping your arms straight.
Pro Tip: Keep your hips stable and avoid over-arching your back.
Why It’s Effective: Pullovers work both your chest and lats, providing a unique compound movement.
5. Incline Bicep Curl
Muscles Worked: Biceps
How to Do It: Sit on an incline bench and let your arms hang down. Curl the dumbbells up in a controlled manner, slowly lower the dumbbells back to the start position focusing on deliberate movements.
Pro Tip: Squeeze your biceps at the top of the curl for maximum activation.
Why It’s Effective: This exercise isolates the biceps, helping you build strength and definition.
6. Incline Barbell Curl
Muscles Worked: Biceps
How to Do It: Lie face down on an incline bench. Grip the bar underhand at shoulder width. Curl the weights upward toward your shoulders while keeping your elbows stationary. Slowly lower them back to the starting position.
Pro Tip: Keep your chest and stomach firmly against the bench, and maintain your torso upright.
Why It’s Effective: The incline position increases the range of motion, making the movement more challenging.
7. Shoulder Flies
Muscles Worked: Rear deltoids, traps
How to Do It: Lie face down on an incline bench set at a 45-degree angle. Hold dumbbells in each hand with your arms extended downward. Lift the weights outward and upward until they are parallel with the ground. Slowly return to the starting position.
Pro Tip: Focus on squeezing your shoulder blades at the top while keeping your feet flat on the floor for stability.
Why It’s Effective: It’s a great exercise for building a strong upper back and improving posture.
8. Dumbbell Rows
Muscles Worked: Upper Back muscles, shoulders
How to Do It: Place one knee and hand on the bench for support, keeping your torso parallel to the ground. Hold a dumbbell in your free hand. Pull the dumbbell toward your torso, squeezing your shoulder blades together. Lower it back down in a controlled manner.
Pro Tip: Keep your back flat and avoid twisting your torso.
Why It’s Effective: This unilateral exercise ensures balanced development and strengthens your lats.
9. Cross-Body Mountain Climbers
Muscles Worked: Core muscles
How to Do It: Place your feet on the exercise bench and get into a push-up position with your feet on the floor. Bring one knee across your body toward the opposite elbow, then return to the starting position. Alternate legs in a controlled manner.
Pro Tip: Move slowly to maintain balance and engage your abs.
Why It’s Effective: It’s a challenging core workout that also improves cardiovascular fitness.
10. Bulgarian Split Squats
Muscles Worked: Lower body muscles, including quads and glutes
How to Do It: Stand a few feet away from the bench with your back to it. Place one foot on the bench behind you. Lower your body into a lunge position, keeping your front knee inline with your ankle. Push through your front heel to return to the starting position.
Pro Tip: Hold dumbbells for added resistance.
Why It’s Effective: This single-leg exercise improves balance, stability, and lower-body strength.
Additional Tips for Bench Workouts
- Always warm up before starting your workout to prevent injuries.
- Use proper form to maximize results and avoid strain.
- Start with lighter weights and gradually increase as you build strength.
- Incorporate a mix of flat, incline, and decline positions into your workout routine to target different muscle groups.
FAQs About Bench Workouts
1. What are the benefits of bench workouts?
Exercise Bench workouts target multiple muscle groups, improve stability, and allow for a wide range of motion, making them ideal for building strength and muscle.
2. Can beginners use a weight bench?
Yes! A weight bench is suitable for all fitness levels. Start with lighter weights and focus on mastering your form.
3. How do I choose the right weight bench?
Look for an adjustable bench with a sturdy frame and comfortable padding. It should support your weight and any additional loads you’ll use.
4. Can I do a full-body workout with just a bench?
Absolutely. By incorporating workout bench exercises like Bulgarian split squats, dumbbell rows, and bench presses, you can target every major muscle group.
FAQs About SuperStrong Fitness
1. What is Superstrong Fitness?
Superstrong Fitness is a leading e-commerce brand specialising in strength and fitness equipment, designed to help athletes and fitness enthusiasts reach their goals.
2. What products does Superstrong Fitness offer?
We offer a wide range of high-quality equipment, including barbells, weight benches, dumbbells, and more. Our products are designed with durability and performance in mind.
3. What makes SuperStrong Fitness unique?
Our commitment to quality and innovation sets us apart. Our products, like the all-black chrome barbells, are both functional and visually striking, perfect for any gym setup.
4. Where can I purchase SuperStrong Fitness equipment?
You can find our products directly on our website, offering a seamless shopping experience with fast delivery options.
Get Strong with Bench Workouts
Bench workouts are an essential part of any strength training routine. With these 10 exercises, you can target every major muscle group and build strength in the comfort of your own home. If you’re looking for high-quality fitness equipment, check out SuperStrong Fitness for products that make every workout count!