Trying to workout at home without breaking the bank or clogging up the little space you have can be a serious challenge. Maybe you’ve found yourself wondering what you actually need in your home gym setup, and what isn’t necessary. If you’re wondering, “Do I need a bench for my home gym?”, then this article is for you. Although this post may be a bit controversial, I am going to answer exactly that question.
A weight bench is a fundamental piece of home gym equipment. I highly recommend getting one so you can increase the variety and quality of your exercise routine. That being said, there are still plenty of legitimate exercises you can do without a weight bench, so you do not absolutely need one for your home gym.
If you are really strapped on cash and/or space, then it is perfectly fine to not buy a bench. I didn’t have one in my own home gym for months and was able to make consistent gains. There are plenty of exercises which don’t require a bench.
How Can I lift Without a Bench?
There are plenty of ways to get a great workout in despite not having a bench. Some of the ways you can get around this are:
- Standing exercises – many of the best exercises are standing
- Bodyweight exercises – these don’t require a bench and are quite effective
- Similar exercises, but on the floor – floor press, flys, triceps extensions, etc.
- Be creative – use a couch, chair, stairs, or any platform (making sure it’s stable) in place of a bench
What Exercises Can I Do Without a Bench?
Some of the most fundamental strength training exercises are performed without any need for a bench. You don’t need any other equipment outside of a barbell and/or dumbbells for the following exercises:
Lower Body
Upper Body
- Barbell Squat
- Dumbbell (‘Goblet’) Squat
- Deadlift
- Romanian Deadlift
- Barbell Lunge
- Dumbbell Lunge
- Standing Calf Raise
- Military Press
- Arnold Press
- Barbell Row
- T-Bar Row
- Pullup
- Overhead Triceps Extension
- Dumbbell Curl
- Lateral Raise
- Front Raise
This list is not exhaustive, and there are variations for many of these exercises as well. We haven’t even covered bands or cables either! As we see here, most of the important strength training exercises are still available without a weight bench. So, don’t fret!
What Can I Use Instead of a Gym Bench?
Let’s go through each body part and see what exercise alternatives are available without a gym bench:
Legs
- Step-up on stairs – don’t have stairs? Use any elevated platform that is stable
- Box squat on a chair – just make sure the chair is positioned in a corner or against the wall to keep it stable
- Bulgarian split squat on a couch or chair – prop your rear leg on a couch or chair
Arms
- Dumbbell preacher curl on the backrest of a couch – stand behind your couch and perform preacher curls on the backrest. I do this one regularly at home!
- Dumbbell triceps extension on the floor – pretty self-explanatory, just do dumbbell extensions on the floor instead of on a bench
- Dumbbell triceps kickback on a couch or chair – simply support yourself using your knee on the couch or your opposite arm on a chair and perform the exercise
Back
- Dumbbell row supported on a low table – just use one arm to support yourself on a table, and row. You will have to alter your form a little bit since you can’t use your knee by supporting yourself with both legs. I do these all the time and they are awesome!
Chest
- Floor press with dumbbells or barbell – use the floor to do chest presses instead of a bench. Easier on your shoulders too!
- Floor dumbbell fly – self explanatory, on the floor instead of on a bench
Shoulders
- Seated dumbbell shoulder press – use a chair instead of a bench
- Seated bent over rear delt fly on a chair – use a chair instead of a bench
- Seated lateral raise – use a chair instead of a bench
Now that we’ve gone through some of the different exercises you can do without a bench, ask yourself again, “Do I need a bench for my home gym?”, and you may have a different answer this time.
Bench Size and Cost
I want to make a quick note about the general cost of benches and how much space they take up. Some folks just won’t be able to afford a weight bench or have the space for one and I get that. Like we’ve seen, there are plenty of options to train without one.
But, a high quality bench doesn’t actually cost that much these days. You can get a good adjustable bench in the $100-$200 or a flat bench in the $50-$150 range. I really think it’s worth it if you can afford it.
As for weight benches for small spaces and apartments, there are tons of foldable benches nowadays. You can literally fold it up so it takes up only half the space it normally occupies. This makes using a bench in a small space a lot easier.
FAQ
Q: What is the best weight bench for a home gym?
A: I wrote an article on the best weight bench for small spaces here. There are plenty of low-cost, yet high quality options on that list. Just make sure to get a bench which has a high weight capacity and a good warranty, just in case.
Q: Should I buy a flat bench or adjustable bench?
A: Unless you are buying a flat bench for a specific reason, I recommend an adjustable bench. You can see exactly what an adjustable bench is and does here. Adjustable benches offer so much more exercise versatility. Sometimes, they can be less stable than a flat bench, but if you find a high quality one, that should be no problem.
Q: What do you really need for a home gym?
A: The most important piece of home gym equipment to have would be a barbell or dumbbells. If you can’t get those for some reason, I would recommend resistance bands. Next on the list is a power rack/squat rack. Then comes a weight bench. After that it becomes mostly personal preference, but I would go with a cable machine to perform lat pulldowns and rows.
Related Reading