37 Best Weight Bench Exercises at Home [With GIFs]

Getting bored with your current at-home workout routine? You’ve come to the right place. I decided no one should ever get bored while training at home. So I created the ultimate guide to the best weight bench exercises at home.

Most people do the same exercises over and over, which can lead not only to boredom, but also to stagnation.

We don’t want that. We want progress.

That’s why I created this guide containing 37 awesome weight bench exercises. To help people with limited equipment to get the most out of their at-home routine.

P.S. if you still don’t have a weight bench for your home gym, check out my guide on the best weight bench for small spaces

Contents show

Chest Exercises on Bench

1. Flat Dumbbell Bench Press

Muscles worked:

Pectorals
Front Deltoids
Triceps

Instruction:

Lay back on flat bench, legs spread shoulder width or wider for support
Pull shoulder blades together to form a stable base
Press dumbbells up and slightly in
Lower slowly

Pro tip: for those with shoulder issues, lower arms only to the point where upper arms are parallel to the floor

2. Incline Dumbbell Bench Press

Muscles worked:

Pectorals (Upper)
Front Deltoids
Triceps

Instruction:

Lay back on incline bench (set at 30-45 degrees), legs spread shoulder width or wider for support
Pull shoulder blades together to form a stable base
Press dumbbells up and slightly in
Lower slowly

Pro tip: for those with shoulder issues, lower arms only to the point where upper arms are in line with the torso

3. Decline Dumbbell Bench Press

Muscles worked:

Pectorals
Triceps
Front Deltoids

Instruction:

Lay back on decline bench, locking legs in between foot pads
Pull shoulder blades together to form a stable base
Press dumbbells up and slightly in
Lower slowly

Pro tip: set to a slight decline only to avoid feeling light headed while lifting!

4. Flat Dumbbell Fly

Muscles worked:

Pectorals

Instruction:

Lay back on flat bench
Hold dumbbells up (thumbs facing you) and bend the elbows a bit
Keeping the elbows bent a little bit, lower arms to the side of body, then pull the arms back up, contracting the chest
Lower slowly

Pro tip: key here is keeping your arms locked in position throughout the movement, you don’t want to turn this into an arm exercise! Flys can also be done on an incline or decline

5. Incline Push-Up

Muscles worked:

Front Deltoids
Triceps
Chest

Instruction:

Get into push-up position with hands positioned on side of bench
Make sure you are supporting yourself on the balls of your feet
Push body up fully, keeping back and butt straight
Keep elbows from flaring out to avoid unnecessary stress on the shoulder
Lower slowly

Pro tip: this is a great “finisher” exercise for chest, triceps, and shoulders

6. Feet Elevated Push-Up

Muscles worked:

Front Deltoids
Triceps
Chest

Instruction:

Place feet shoulder width apart facing down on the side of bench
Get into push-up position, hands shoulder width apart
Lower body and press upwards, keeping back and butt straight
Keep elbows from flaring out to avoid unnecessary stress on the shoulder
Lower slowly

Pro tip: have a spotter place a weight plate or dumbbell on your back for added resistance

7. Flat Dumbbell Pullover

Muscles worked:

Pectorals
Lats

Instruction:

Lay back on flat bench, legs spread shoulder width or wider for support
Pull shoulder blades together to form a stable base
Hold single dumbbell up by one end and lower behind head until arms are parallel to the floor
Pull dumbbell up to the original position, keeping arms straight the whole time

Pro tip: there’s a long debate over whether this works the chest or back more (for me it’s a chest exercise). One of my favorite weight bench exercises at home!

Back Exercises on Bench

8. Single Arm Dumbbell Row

Muscles worked:

Lats
Rear Deltoids
Biceps
Traps

Instruction:

Kneel on flat bench with one knee, while placing hand in front for support
With a neutral grip (thumb up), pull dumbbell up and to the side of the hip, contracting lats
Lower dumbbell slowly
Repeat on other side after set is over

Pro tip: In order to activate the lats make sure you are pulling the dumbbell to your hips and not to your chest or delts. One of the best weight bench exercises at home!

9. Incline Dumbbell Row

Muscles worked:

Lats
Rear Deltoids
Biceps
Traps

Instruction:

Set bench at 45-degree incline and sit face first
Using neutral grip (thumbs up), pull dumbbells off the ground and to the hips, while keeping body flat on bench
Lower slowly

Pro tip: squeeze the lats while lowering to really feel the burn! One of the more underrated weight bench exercises at home.

Shoulder Exercises on Bench

10. Seated Dumbbell Shoulder Press

Muscles worked:

Front Deltoids
Triceps

Instruction:

Sit on edge of bench with back straight
Use thighs to prop dumbbells into place on each side of the head at ear level
Press dumbbells up and slightly in
Lower slowly

Pro tip: for those with shoulder issues, try doing a neutral grip (thumbs facing you) with your arms in front instead of on the side of the body

11. Seated Lateral Raise

Muscles worked:

Side Deltoids
Rhomboid
Traps

Instruction:

Sit on edge of bench with back straight (if using adjustable bench, adjust to 90-degrees)
Raise dumbbells outwards to just above shoulder height, keeping arms fairly straight, but with a slight bend
Lower slowly

Pro tip: try doing alternating raises, one at a time, to keep your form even tighter

12. Seated Front Raise

Muscles worked:

Front Deltoids

Instruction:

Sit on edge of the bench with back straight
Raise dumbbells (thumbs up) to shoulder height, keeping arms mostly straight with a slight bend
Lower slowly

Pro tip: keep arms at a slight bent in the bottom position, but locked in place so this doesn’t become a biceps exercise

13. Reverse Fly

Muscles worked:

Rear Deltoids
Rhomboid
Traps

Instruction:

Set bench at 45-degree incline and sit face first
Raise dumbbells outwards to head height, keeping arms fairly straight, but with a slight bend
Lower slowly

Pro tip: keep chest on the bench to isolate the rear deltoids fully

14. Seated Bent Over Fly

Muscles worked:

Rear Deltoids
Rhomboid
Traps

Instruction:

Sit on edge of the bench, leaning body over so head is facing the floor
Raise dumbbells up to shoulder height, keeping arms mostly straight with a little bend in the elbows
Lower slowly

Pro tip: keep your chest on your thighs to keep your back bent over correctly

Biceps Exercises on Bench

15. Seated Dumbbell Curl

Muscles worked:

Biceps
Forearm flexors

Instruction:

Sit on edge of the bench with dumbbell in each hand, palms facing you
Curl dumbbell up, while letting elbows move forward slightly to fully engage biceps
Squeeze biceps at top and lower slowly

Pro tip: you can try keeping a neutral grip (thumbs up) on the bottom and rotating your wrist so palm is facing you before curling up if that feels more natural

16. Seated Concentration Curl

Muscles worked:

Biceps
Forearm flexors

Instruction:

Sit on middle of the bench, bent over a bit
Rest back of elbow on thigh
Curl dumbbell up, squeezing biceps at the top
Lower slowly

Pro tip: use light weight with this in order to keep the biceps fully isolated

17. Incline Dumbbell Curl

Muscles worked:

Biceps
Forearm flexors

Instruction:

Set bench to 30-45 degree incline
Lay with back on bench, holding dumbbells in each hand, palms facing you
Curl dumbbells up, allowing elbows to move forward slightly
Squeeze biceps at the top and lower slowly

Pro tip: the lower the incline, the more the biceps are activated. For me, this produces the best results for biceps weight bench exercises at home.

18. Dumbbell Preacher Curl

Muscles worked:

Biceps
Forearm flexors

Instruction:

Set bench to 45-degree incline
Place arm on bench, with top of bench coming into armpit
Lower dumbbell slowly, stopping just short of extending arm fully
Curl up, squeezing biceps at the top

Pro tip: try the “hammer curl” variation, where you perform as described, but with a neutral grip (thumbs up)

Triceps Exercises on Bench

19. Bench Dips

Muscles worked:

Triceps
Front Deltoids
Pectorals

Instruction:

Place hands on side of bench, about shoulder width apart (or whatever is comfortable)
Extend legs in front of you and elevate on heel, feet pointing away, keeping a slight bend in the knees
Push body straight upwards, then lower slowly until your upper arms are parallel to the floor (going further would put unnecessary strain on the shoulder)

Pro tip: add resistance by placing a weight plate or dumbbell in lap. One of the most common weight bench exercises at home.

20. Seated Overhead Dumbbell Extension

Muscles worked:

Triceps

Instruction:

Sit on edge of the bench with back straight (if using adjustable bench, adjust to 90-degrees)
Raise single dumbbell over and behind head
Lower dumbbell and push back up
Lower slowly

Pro tip: try the one-armed variation of this as well, done in exactly the same way, but with, you guessed it, one arm!

21. Flat Rolling Dumbbell Extension

Muscles worked:

Triceps

Instruction:

Lay back flat on bench with arms straight up holding dumbbells (thumbs facing you)
Lower dumbbells behind head, while letting elbows “roll” back a few inches
Press dumbbells back into original position by extending arms up

Pro tip: really control the dumbbells on the way down so they don’t “roll” too quickly

22. Skull Crusher

Muscles worked:

Triceps

Instruction:

Lay back flat on bench with arms straight up holding dumbbells (thumbs facing you)
Lower dumbbells to each side of head, while keeping elbows locked in place
Press dumbbells by extending arms up, keeping elbow static

Pro tip: make sure to not actually crush your skull on the way down (been there, done that)!

23. Dumbbell Kickback

Muscles worked:

Triceps

Instruction:

Kneel on flat bench with one knee, while placing hand in front for support
Hold dumbbell with other hand, while keeping elbow bent and upper arm parallel to the floor
“Kick” or extend elbow back
Lower slowly

Pro tip: try this as a “finisher” exercise to really toast your triceps at the end of a workout

Leg Exercises on Bench

24. Bulgarian Split Squat

Muscles worked:

Quadriceps
Hamstrings
Glutes

Instruction:

Stand a few feet away from side of bench
Place one foot, top down, on bench
Lower body straight down, until upper thigh is parallel with the floor, then explosively lift up
Lower slowly, keeping back straight

Pro tip: Don’t beat yourself up if you lose balance! One of my favorite leg weight bench exercises at home.

25. Box Squat

Muscles worked:

Quadriceps
Hamstrings
Glutes

Instruction:

Stand with feet at head of bench and arms crossed
Sit back onto bench, maintaining an arched upper back
Pause briefly on bench, then explosively squat

Pro tip: a favorite of powerlifters, you can add resistance by holding a dumbbell in your hands or hugging a weight plate to your chest. Truly one of the best bang-for-your-buck weight bench exercises at home.

26. Step Up

Muscles worked:

Quadriceps
Glutes
Hamstrings

Instruction:

Stand facing side of the bench
Step up with one leg onto the bench
Step down with opposite leg
Repeat with other leg

Pro tip: add dumbbells to make this a challenging exercise

27. Hip Raise

Muscles worked:

Glutes
Hamstrings

Instruction:

Place upper shoulder and neck on bench for support, while keeping legs shoulder width apart, bent at a 45-degree angle in front of you with your butt on the floor (you may outstretch arms on bench or keep them in front of you)
Drive with heels and contract glutes as you raise hips so body is parallel to the floor
Lower slowly

Pro tip: add resistance by placing a barbell or dumbbell in your lap

28. Hop Over

Muscles worked:

Quadriceps
Hamstrings
Glutes

Instruction:

Stand on one side of the bench, leaning over, with hands grasping both sides of the bench
Lift both legs in the air and hop to the other side of the bench
Repeat with other side

Pro tip: this is a great “finisher” exercise after your other leg exercises, plus it will test your cardio (I warned you here)!

29. Incline Mountain Climber

Muscles worked:

Quadriceps
Hamstrings
Glutes
Abdominals

Instruction:

Place hands on side of bench slightly wider than shoulder width
Body should be roughly at a 45-degree angle
Bring knee straight forward to bench so it is parallel to the floor, then alternate with the other knee
Continue back and forth

Pro tip: a great “finisher” and cardio exercise

Ab Exercises on Bench

30. Decline Sit-up

Muscles Worked:

Abdominals

Instruction:

Set bench to decline
Sit with legs locked into leg pads
Lay down fully on bench, place hands in front of face (or arms crossed, whichever you prefer)
Raise body up while squeezing abs to do sit-up, keeping rest of the body stable on bench
Come down slowly

Pro Tip: add more resistance by hugging a weight plate or dumbbell to your chest

31. Reverse Crunch

Muscles worked:

Abdominals

Instruction:

Lay flat on back on the bench with hands grasping each side of the bench near the head
Bring knees to 45 degree angle, with feet on end of bench
Lift knees over face, squeezing abs, allowing lower back to come off the bench a bit
Lower slowly

Pro tip: squeeze abs as your lower back starts to come off the bench for full contraction

32. Straight Leg Raise

Muscles worked:

Abdominals

Instruction:

Lay flat on bench with hands grasping each side of bench near the head
Extend legs fully in “pencil shape”, legs parallel to the ground
Bring legs up without bending knees until legs are perpendicular to the floor
Lower slowly

Pro tip: keep your butt on the bench as you lift your legs up

33. Bent Leg Raise

Muscles worked:

Abdominals

Instruction:

Lay flat on the bench with hands grasping each side of bench near the head
Keep lower legs in front of the bench, perpendicular to the floor
Bring legs up while staying bent until thighs are perpendicular to the floor
Lower slowly

Pro tip: for full ROM (range of motion) lower feet as close to the ground as possible without touching it

34. Seated Crunch

Muscles worked:

Abdominals

Instruction:

Sit on the bench and lean your body back at a 45-degree angle
Raise legs to just below parallel, keeping legs straight
Bend knee and bring to chest

Pro tip: let your knees come to your chest, while keeping your torso as stationary as possible

35. V-Up

Muscles worked:

Abdominals

Instruction:

Sit on side of the bench, using hands for support, while lowering torso to a 45-degree angle
Lift legs up, keeping knees straight, while bringing torso in, forming a V-shape
Lower until legs are about parallel with the floor

Pro tip: this exercise burns your lower abs, in a good way!

36. Bicycle Crunch

Muscles worked:

Obliques
Abdominals

Instruction:

Lay with back on the bench, shoulders slightly elevated and hands clasping head in “sit-up” position
Turn hips while moving legs in a “cycling” motion
Touch right elbow to left knee and vice versa

Pro tip: make sure to keep pedaling, it should actually look like you are riding an invisible bike

37. Side Plank

Muscles worked:

Obliques
Abdominals

Instruction:

Straighten out body and place bottom of forearm on bench
Make sure body is leaning on bench at a 45-degree angle
Hold for a period of time (usually 30 seconds to a minute or two)
Repeat with other side

Pro tip: challenge yourself by adding time to your plank each week (and try not to cry, I know it hurts!)

Sample Bench Workout at Home

So…which exercise are you going to try first?

Elevated Feet Push-up? Bulgarian Split Squat? Incline Dumbbell Row?

To get you started, here’s a sample bench workout routine you can do at home:

Upper A

Flat Dumbbell Bench Press
Incline Dumbbell Row
Seated Lateral Raise
Reverse Fly
Dumbbell Preacher Curl
Skull Crusher

Lower A

Bulgarian Split Squat
Hip Raise
Hop Over
V-Up
Side Plank

Upper B

Single Arm Dumbbell Row
Incline Dumbbell Bench Press
Feet Elevated Push-up (finisher exercise)
Seated Bent Over Fly
Incline Dumbbell Curl
Seated Overhead Dumbbell Extension

Lower B

Box Squat
Incline Mountain Climber
Decline Sit-up
Bicycle Crunch

Perform each workout once a week. Try to add weight, reps, or sets each week. Vary up the exercises either when you stop making progress for two weeks or more on an exercise, or when you just get bored with one.

Make sure to always do a 5-10 minute general warm-up before lifting weights and some good static stretching when you’re finished.

Go kill it!

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