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
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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