Last updated on August 13th, 2018
If you have a workout bench and a pair of dumbbells at home, that is more than enough to strengthen all parts of your body. You can perform a wide range of exercises. Within the following list, I will show you the best ones so you can create your weight bench workout.
To help you navigate quickly, you can filter the following list by the used equipment and body parts. In most of the cases a flat bench will do, but for some training, you need an adjustable one. Also, for some weight bench exercises you want dumbbells, but there are some bodyweight moves as well.
This is an excellent exercise to strengthen your chest, particularly the upper part of it. It also works your shoulders and triceps.
This is an easier version of the traditional press ups. Perfect for beginners or to focus on the lower part of your chest.
Dumbbell Chest Press
This is a powerful weight training exercise to strengthen and build your pecs. It must be in your chest workout routine.
Decline Dumbbell Bench Press
If you want to focus on the lower part of your chest muscles, this is a great training for that. Just pay attention to perform the move correctly.
Dumbbell Incline Chest Press
By setting your adjustable bench to inclined level, you can target your upper pecs better. But, be careful, do not set the board to a too high inclined level, because it works your shoulders more than your chest.
This is a very powerful exercise for your chest, but most of the people do it badly. As a result it works the triceps instead of the pecs. Just follow this tutorial to learn how to perform it correctly.
Flat Bench Dumbbell Flys
This is a good exercise to finish your chest training since it stretches, but at the same time strengthen, your pecs well. You can do it also on decline and incline positions.
Dumbbell Shoulder Press
It is one of the most powerful exercises to strengthen and build your shoulders. The best is if you do it on an adjustable workout bench that is set into right-angled position since you back is supported. You can do it also on a flat bench, but you tighten your core to keep your balance and the proper posture of your body.
Seated Dumbbell Side Lateral Raise
If you want to shape and strengthen your shoulders, do this exercise.
Seated Rear Dumbbell Lateral Raise
This similar to the regular lateral rise but since you have to bend forward, it works the rare part of your shoulders more.
Prone Rear Delt Raise
Another exercise to focus on your rare delts.
Floor V Press with Bench
This is an excellent bodyweight exercise to boost the power of your shoulders.
Seated Reverse Fly
For this workout, you will need an adjustable bench set into an inclined position. That will help you to target your back instead of your rear deltoid. So, follow this tutorial carefully.
Dumbbell Bent-Over Row (Single-Arm)
An important exercise to strengthen your back muscles.
Within this collection, you can find ten abdominal exercises you can do on a workout bench with dumbbells and with no equipment. These are advanced exercises that will boost the power of your core.
Dragon Flag (Bruce Lee’s Signature Exercise)
Dragon flag is one of the most impressive abs exercises, but it is also an effective exercise to build strength and size in the abs.
Seated Flat Bench Leg Pull In
With the help of this exercise you can train your upper and lower abs effectively.
Flat Bench Lying Leg Raise
A great move to strengthen your entire core.
Hyperextension on Flat Bench
Back extension is a very beneficial move to strengthen your lower back and spine muscles. By using a weight bench, you can go deeper as if you do it on the floor. This way the range of motion is longer. Hence, more effective.
Learn powerful weight bench leg exercises to have a compete lower body training at home. Build strength and muscle mass.
It is simple yet very effective bodyweight exercise to shape and strengthen your triceps.
Dumbbell Seated Overhead Tricep Extension
An excellent exercise that provides a full range of motion for your triceps. Hence, makes them big and strong.
Triceps Kick Backs
With the help of this workout you can increase the size of your triceps. However, you should perform it correctly, because it will work your rare delts. So, follow the guide.
Laying Dumbbell Tricep Extension
Other name dumbbell skull crusher. It needs focus to engage your triceps and keep your elbow behind you head.
Dumbbell Concentration Curl
This is an excellent exercise to make your biceps bulky.