What Are The Best Weight Bench Exercises?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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What are the best weight bench exercises? Many people are trying to figure out how they can get a fitness workout in their living room or at home without stepping into a fitness gym. When you do a workout at home all you need is some dumbbells, a workout bench, and a floor mat and that is it.

With that type of minimal fitness equipment, you can do a variety of different fitness workouts. You can train the entire whole body with just these workout bench exercises at home.

 So, a fitness gym is not necessary if you know what to do and are familiar with what type of exercises to do.

Here are 3 great workout fitness bench exercises that you can do in your living room at your home.

You can do Flat Dumbbell Chest Press- Lie flat on the bench with a dumbbell in each hand and press the dumbbell upward until your elbows are almost straight. And try to focus on squeezing your chest together. Bring the dumbbells slowly back to the starting position near your chest bone. Continue that motion until you are done with the set. This exercise works the chest, triceps, and shoulders. 10-12 reps- 3 to 4 sets.

What are the best weight bench exercises?

Another great workout fitness bench exercise is One-Arm Dumbbell Rows. Stand beside the bench with your hand leaning on the bench and your knee on top of the bench. And your other arm holding the dumbbell close the floor with your arm extended. Keep your core tight and your elbow close to the body while you squeeze your lats while bringing up the dumbbell towards your body.

And then lower the dumbbell and keep that motion throughout the set. And then move to the opposite side of the bench and proceed the same exercise with a different arm. This exercise primarily works the back and the secondary muscles it works is the traps, deltoids, and biceps. 10-12 reps for 3 to 4 sets.

Another good fitness workout bench exercise is Triceps Dips. Sit on the bench with your feet flat on the floor. Have your holding the bench at the edge on both sides. Make sure most of the weight is mostly on your hands while your hips are up and forward. Lower your hips to the floor by bending your elbows behind you. Make sure your hips are extremely close to the bench. Push your body back without locking your elbow and continue that up and down motion until you are done with the set. The primary muscles it works is the Triceps and the secondary muscles it works is the shoulders. 10-12 reps for 3 to 4 sets

“You can target and hit just every bodypart with a workout bench and some dumbbells”

Try doing some of these great upper body bench workouts at home if you cannot make it to the gym. You can pretty much do any strength training exercise on a bench or any type of home gym equipment. An easy to move adjustable weight bench is good for any small space at your home where you work out.

Remember that a bench offers so many upper and even lower body exercises you can do to stay in shape. If you have any interest in trying any of our Ethical supplement products. To help you heighten your immune system or assist you with your fitness or health goals you can go to

What are the best weight bench exercises?

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