[Five] Best weight bench workouts and some amazing benefits of weight benches [Why we all love weight benches]

Sometimes the simplest-looking gym tools can be beneficial for your workout, and weight benches are one of them. Here we will talk about the many ways you can use a weight bench in incline and decline positions to target various muscles of your body.

We will also talk about their unique benefits and how they can help tone and build your muscles. Whether you are a beginner or an expert, you will be surprised how weight benches can improve your training regime with this article…

What is a weight bench?

A weight bench or weight training bench is a piece of equipment for use in a weight training exercise and can be in various designs. It can be fixed as a simple horizontal bench, folded, or inclined. It can also have one or more adjustable portions to change its shape.

Five weight bench workouts

Here are five fantastic and highly effective weight bench workouts that you can perform and target various muscles in your body.

1.    Dumbbell bench press

Dumbell bench press is a very effective chest exercise and is a flat bench workout. It targets the muscles of your chest, arms, and shoulders, and though you can use a variety of equipment, dumbells are the best choice.

With dumbbells, you can focus more tension on your pecs as target muscles and concentrate the movement more effectively in front of your body. 

Dumbells are also a safe option compared to a barbell and result in even muscle growth by targeting various muscles with equal strength.

How to perform:

  1. Lie on the weight bench with your back flat on the bench and keep your feet firmly fixed to the ground.
  2. Hold a dumbbell in each hand and raise your arms upwards perpendicular to your body, keeping them bent at the elbows. Keep your palms facing your feet.
  3. Now straighten your arms upwards by raising them together and squeezing the chest muscles.
  4. Keep your hands close together  without touching at the top of the movement.
  5. Slowly bring your arms back to the starting position. You can create an arch instead of the straight up and down movement.
Source : Pexels.com

2.    Reverse dumbbell flyes

This exercise is one of the best bench workouts with dumbbells and helps target the rear deltoids. Reverse dumbbell flyes are done by keeping the weight bench in an incline at an angle of 45 degrees.

It allows you to squeeze your upper back muscles very effectively while your body moves naturally. Make sure not to use an extra heavyweight so that you can focus more on the rear delts instead of just swinging your arms back and forth.

How to perform:

  1. Lie stomach-down on the inclined bench with your toes fixed to the ground and arms dandling downwards.
  2. Now hold a dumbbell in each hand keep your palms facing each other.
  3. Move your arms outwards slowly by bending your elbows slightly and letting your arms reach your shoulder level.
  4. Keep your focus on the rear delts at this point and flex the muscles.
  5. Move the dumbells back down to the starting position slowly and repeat.
Source : Pexels.com

3.    Dumbbell Shoulder press

The target muscles of this exercise are the front deltoids, although it also affects the triceps, lateral deltoids, and upper pecs. You need a bench in an upright position that can help you sit up straight with firm support to your back for this weight bench workout. The bench helps keep your arm movements precise so that they do not move out of line.

How to perform:

  1. Sit upright on the bench with your back pressed firmly to the bench for support.
  2. Hold a dumbbell in each hand and gently place them on your thighs.
  3. Propell them upwards at ear level rotating your wrists so that your palms are facing forwards.
  4. Press your arms upwards, raising the dumbbells over your head until your arms are entirely straight.
  5. Now lower the weights back down slowly to come back to the starting position and repeat.

4.    Dumbbell pullovers

Pullovers are a beneficial and versatile weight bench workout. This exercise can target your back, chest, and shoulder muscles with a slight variation in the movement of your arms. You can do it with your arms bent or straight on a straight bench.

Source : Pexels.com

How to perform:

  1. Lie on the bench with only your shoulders resting on it and keep your body perpendicular to the bench.
  2. Your hips should be slightly lower than the height of the bench, and keep your legs bent with your feet fixed to the ground.
  3. Hold a dumbbell with your hands, keeping its handle perpendicular to your body and hold it above your chest.
  4. Lower the dumbbell at the back of your head and keep your arms straight until you feel a stretch on your chest. The stretch should be in your upper back if the components are bent.
  5. Bring it back using the same arc and squeeze your pecs or lats to come back to the starting position.

5.    Single-arm row

This is a great way to isolate back muscles and target them very efficiently. You can focus on each side of your back separately and targets imbalances. It is also a great back exercise if you look for weight bench exercises for weight loss.

How to perform:

  1. Face parallel to the bench and bend over with one arm and leg close to the bench resting on it.
  2. Keep your back and torso straight with shoulders pulled back and chest out until your upper body is parallel to the floor.
  3. Now extend your free arm towards the floor and hold a dumbbell in your hand, keeping your arm straight and palm facing inwards.
  4. Keeping your torso tight, bring the dumbbell upwards by bending your arm and carrying the weight to the side of your chest.
  5. Now lower the weight slowly and keep the focus on your back muscles through the whole time.
  6. After completing a few reps switch sides and repeat the same movement to focus on the other side.

Six benefits of using a weight bench for exercise

Here are some of the reasons you should be using a weight training bench for your workouts.

1.    Offer freedom of training

Weight benches can be used in various ways to support your body at different points. You can also adjust them at different angles to experiment with new forms of exercise. Unlike resistance machines, they do not limit your range of abilities.

2.    Offer versatility

Weight bench workouts can be tailored and tried with all sorts of muscle groups. You can train your chest, back, arms, abs, core, and posterior chain. Resistance machines are specified for specific movement and muscles, which is not true for a weight bench.

Source : Pexels.com

3.    Provide support

You can perform all sorts of exercises with the right kind of support that you require to keep your weight load stable. Whether you want to keep your spine straight while lying or sitting on the bench or support your body from the front, weight benches serve as a great tool.

4.    Guide body movements

Irrespective of the type of workout, weight benches can help coordinate your natural body movements. They can help control and guide your actions without restricting your joints.

5.    Suitable for different training levels

Whether you are looking for weight bench workouts for beginners or experts, weight benches can cater to your requirements. You can go for a wide range of workout and use various equipment or do simple workouts with them.

6.    Space-saving

Another surprising benefit of a weight bench is that they are very easy to adjust in a gym or home for such a versatile workout tool. You can enjoy weight bench exercises at home and make your exercise regime more effective without gym machines.

Final thoughts

The discussion above shows that weight benches are far from an ordinary tool. They can be much more helpful, practical, and versatile than many other gym equipment.

They provide a solid and stable base for your body without restraining your movements. You can focus on any specific body part and practice control with its support.


1.     Can you use a couch instead of a weight bench?

Weight benches have the right and known capacity for lifting weights. Also, they have the correct height and angles that can sometimes be adjusted. These purposes can not be achieved by standard household equipment.

2.     Is it better to work out with dumbbells or a barbell on the weight bench?

You can opt for the most suitable equipment for your target workout, but it is safer with dumbbells because failure in exercises like bench press does not put you at risk of injury. It is also easier to cheat with a barbell compared to dumbells.

3.     Should you get a weight bench if you are a beginner?

Although weight benches are equally helpful for beginners and experts, it is best to use any simple bench, couch, or chair for your workout before you get comfortable with using heavier weights.

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