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15 Weight Bench Exercises You Must Try For a Full Body Workout

Try these 15 weight bench exercises to transform your fitness journey by toning your body. 1.bench press, 2.incline bench press, 3.decline bench press...

Brandon George
15 Weight Bench Exercises You Must Try For a Full Body Workout
Table Of Contents

While standing in the gym, you may notice a bench lying there, but you have never tried it.  

Maybe because you think that just two to three exercises can be done by using it, and it’s just for those who are trying to lose weight.

Well, that is not correct! A folding weight bench is gym equipment to help you perform a variety of workouts, not for just one part of the body.

In reality, it can target different parts of your body by using it correctly.

Now you might be thinking, why do we need to use a bench for exercises because there are multiple exercises on the floor, then why a bench?

In this article, you’ll get the answers to all of your questions.

Weight Bench Workouts for Strengthened Chest

How to use a weight bench

Training the chest is very important as a stable chest helps you perform many tasks like throwing, lifting, and pushing. To help you strengthen your chest, following are some exercises that you can try:

1. Dumbbell Bench Press

Dumbbell Bench Press

A Dumbbell bench press is a compound movement for upper body strength. It specifically targets the chest area and increases the growth of muscles.

 A Dumbbell bench press can be changed into a barbell bench press depending upon the equipment you are satisfied with. 

You can also incorporate a Whey Protein Isolate into your routine to optimise your nutrition and support recovery.

How to do it

  • Sit on the exercise bench with dumbbells in each hand resting on your thighs.
  • Lie back and bring the dumbbells to your sides with your palms facing down
  • Lift the dumbbells up until your arms are fully extended
  • Pause for a moment at this position
  • Slowly bring the dumbbells down at the starting position
  • Perform the repetitions.

2. Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

An Incline Dumbbell Bench Press is a bench workout targeting the chest muscles, specifically the pectoralis major, pectoralis minor, serratus anterior, and subclavius. 

It is a form of strength training that corrects imbalances on each side of the body. People of any fitness level, from beginners to experts, can do it to tone the chest.

How to do it

  • Sit on the bench with an incline angle (almost 30 to 45 degrees).
  • Take the dumbbell in each hand resting on your thighs.
  • Lie back and hold the dumbbells at shoulder width apart at chest level
  • Press the dumbbells upwards, extending your arms completely
  • Hold the position for a few seconds
  • Slowly bring the dumbbells down
  • Repeat to complete a set.

3. Decline Dumbbell Bench Press

Decline Dumbbell Bench Press

Decline dumbbell bench press is a variation of the incline dumbbell bench press. They both differ due to the position of the bench. 

The decline angle in the decline dumbbell bench press specifically targets the lower pectoral muscles, which can be harder to engage in incline bench exercises. 

It introduces variability, which can prevent plateaus.

How to do it

  • Lie down on the bench in a decline motion and secure your legs at the end of the bench.
  • Hold the dumbbells in each hand close to your chest with palms facing downward
  • Press the dumbbells upward by extending your arm completely
  • Hold the position briefly
  • Return to the starting position slowly.

4. Dumbbell Flyes

Dumbbell Flyes

Dumbbell Flyes is a bench exercise that uses adduction (bringing the arms into the midline) to target the inner part of the chest, which is usually not focused during pressing movements. 

It improves posture and reduces tightness in the upper body and back pain, providing flexibility and coordination to the chest muscles.

How to do it

  • Lie on the straight bench with dumbbells in both hands
  • Extend your arms fully above the chest
  • Slowly lower the dumbbells to the sides in the wide arc, keeping your elbows slightly bent.
  • Bring the dumbbells back up in the same wide arc, squeezing your chest muscles
  • Complete the desired repetitions.

5. Paused Bench Press

The paused bench press is different from the other workouts as it includes the paused movement that forces your muscles to work harder to initiate the upward movement. 

This can lead to increased strength. The pause helps you maintain control and stability throughout the lift, which in return improves overall muscle coordination and control.

How to do it:

  • Lay down on the bench and keep your feet on the floor
  • Grab the barbell wider than shoulder-width apart
  • Hold the barbell right above your chest with arms fully extended
  • Lower the barbell down till it is just above your chest
  • Hold this position for three seconds
  • Press the barbell again up by extending the arms

Weight Bench Exercises to Get Strong Arms

Building strong arms isn't just about aesthetic appeal; it's about creating a foundation of strength that benefits your entire upper body. 

Whether you're hoisting groceries or competing in arm-wrestling, a stronger set of arms is a game-changer. Let's get ready to lift, push, and curl our way to mightier arms.

6. Dumbbell Preacher Curls

Dumbbell Preacher Curls

The dumbbell preacher curls is an isolated exercise that directly targets arm muscles. It helps in building the biceps, particularly the biceps peak. 

Training one arm at a time helps overcome the strength difference between both arms. 

They can be performed using different weights, which makes it ideal for people of different fitness levels.

How to do it

  • Grab a dumbbell with one hand and place the upper part of your arm on the preacher bench
  • Keep the dumbbell at shoulder height by bending your elbow
  • Lower the dumbbell until your arm is straight
  • Lift the dumbbell back up to shoulder height
  • Repeat for desired times. 

7. Dumbbell Skull Crushers

Dumbbell Skull Crushers

Dumbbell skull crushers are the best weight bench exercise for triceps. 

It specifically targets the triceps brachii, a major upper arm muscle responsible for elbow extension. 

It builds arm strength and overall upper-body functionality. This exercise is a great addition to arm-strengthening workout routines. 

How to do it

  • Sit on the edge of a bench and grab dumbbells in your hands
  • Lie back and bring the dumbbells close to your chest
  • Extend your arms, bringing the dumbbells above your shoulders with palms facing each other
  • Bend your elbows to bring the dumbbells down to the sides of your face.
  • Hold for a few seconds and push the dumbbells back up.

How to do it

  • Sit on the edge of a bench and grab dumbbells in your hands
  • Lie back and bring the dumbbells close to your chest
  • Extend your arms, bringing the dumbbells above your shoulders with palms facing each other
  • Bend your elbows to bring the dumbbells down to the sides of your face.
  • Hold for a few seconds and push the dumbbells back up.

8. Dumbbell Tricep Kickbacks

Dumbbell Tricep Kickbacks

Dumbbell tricep kickbacks specifically target the triceps, helping develop the size and definition of the upper arms. 

The strengthened triceps are important for various daily life activities and performing other exercises to shape your body

This exercise sculpts your arms and tones them while being gentle on your joints.

How to do it

  • Stand next to a bench and hold the dumbbell in one hand
  • Place the opposite knee and hand on the bench, then lean forward, keeping your back straight
  • Bend the arm holding the dumbbell; your elbow should make a 90-degree angle.
  • Push the dumbbell back by straightening your elbow
  • Return to the previous position

9. Close Grip Press

Close Grip Press

The close grip press is a variation of the traditional bench press; the main difference is that you do the press with a narrow grip. 

It helps develop the triceps by targeting the three heads of the triceps: long, medial, and lateral. 

You can also use palm grips to prevent your palms from injury during weight lifting and increase your grip potential.

How to do it

  • Lie on a bench straight
  • Lift the barbell from the rack with both hands shoulder-width apart
  • Inhale and lower the barbell towards your chest with elbows bent
  • Exhale and push the bar up by extending your arms
  • Complete the desired repetitions.

10. Incline Bicep Curl

Incline Bicep Curl

In an incline bicep curl, the involvement of the shoulders in the curling motion is reduced, and the entire focus is on the biceps only. 

The bicep muscles are enhanced in this exercise by targeting the long head of biceps. 

It can provide you with defined, sculpted arms, which improves your performance in other exercises.

How to do it

  • Set up an incline bench to a 45 to 60-degree angle.
  • Sit on the bench, keeping your back flat against the bench
  • Grab the dumbbells in each hand hanging down the sides
  • Curl the dumbbells towards your shoulders by keeping the upper arms still 
  • Slowly return to the starting position.

Weight Bench Exercises for a Sculpted Back

Along with training your chest and arms, it's necessary to work on your back as well. If you want to get a sculpted back and increase your stamina, some of the weight bench exercises are presented below:

11. Single-Arm Dumbbell Row

Single-Arm Dumbbell Row

This exercise primarily targets the latissimus dorsi, the large muscles on either side of the back, ensuring that both sides of the back are equally strengthened. 

Regularly strengthening the back muscles, especially the lats and mid-back muscles, can improve posture and reduce back pain.

How to do it

  • Stand next to the bench and place one knee and the same hand on the bench.
  • Keep your back straight, parallel to the ground
  • Lift a dumbbell with the other hand and let it hang down at the side
  • Pull the dumbbell up towards your side by bending the elbows 
  • Slowly lower the dumbbell back down, extending your arm completely.

12. Dumbbell Pullover

Dumbbell Pullover

A Dumbbell pullover is another weight bench exercise that increases strength in the back muscles. 

Regularly performing dumbbell pullovers can contribute to a wider back appearance, as they directly target the outer portion of the lats. 

It also improves posture and spine health.

How to do it

  • Lie straight on a flat bench; your upper back and shoulders should be on the bench
  • Keep your hips below the level of the bench 
  • Hold the dumbbells above your chest
  • Lower the dumbbell above your head until your arms are perpendicular to the ground
  • Slowly bring the dumbbell to the starting position.

13. Chest Supported Scap Retractions

This exercise targets the rhomboids and trapezius muscles in the upper back and gives symmetry to the back. 

Strengthening the upper back muscles can release tension, neck discomfort, and lower back areas. 

The upper back stability is very important for other weightlifting exercises.

How to do it

  • Setup a bench inclined at 45 degrees angle
  • Hold the dumbbells in each hand with palms facing each other 
  • Lie on the bench with your face down and your arms hanging straight to your shoulders
  • Squeeze your shoulder blades without bending your arms
  • After holding for a few seconds, release the blades back to the starting position.

14. Seal Rows

The Seal rows work isolated on the back muscles, including the rhomboids, trapezius, and rear deltoids, improving muscle development and posture. 

It is performed on the bench with minimum pressure on the back, making it a good option for people with back issues and injuries.

How to do it

  • Lie down on the bench straight 
  • Hold the dumbbells in both hands under your shoulders with extended arms
  • Pull the dumbbells towards your ribcage by squeezing the shoulder blades
  • Slowly lower the dumbbells back to the starting position
  • Perform the desired repetitions

15. Chest Supported Dumbbell Row

Chest Supported Dumbbell Row

There are many exercises that put a lot of pressure on your spine, like deadlifting and squatting.

Incorporating the chest-supported dumbbell row into your routine can give you a stable back and spine to easily perform any exercise. 

The chest-supported dumbbell row engages the whole body but mainly targets the back area.

How to do it

  • Start by setting up the bench in an incline position at an angle of 45 degrees.
  • Hold the dumbbells in both hands 
  • Lie on the bench with your face in the downward direction
  • Pull the dumbbells towards your hip by squeezing your shoulder blades
  • Pause for a moment and hold the position
  • Return to the previous position by straightening your arms


In this article, we have discussed the benefits of weight bench exercises and 15 exercises to target different muscles. 

However, please note that you can’t perform these exercises properly if you don’t have a good foldable weight bench and accessories for the workout.

A complete guide along with good equipment is necessary to achieve your goal, and for that reason, the best store where you can get a wide range of products according to your needs is DMoose. 

We provide you with the best equipment, from weight training to strength training, in the best quality and durability. 

You can get your hands on dumbbells and other helping accessories like weightlifting belts to perform the above-mentioned exercises here for a great fitness journey!

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Brandon George

Brandon George Wendy is a freelance lifestyle reporter based in Phoenix, Arizona. He covers a spectrum of topics — including mental and physical health and wellness. Having over 5 years of experience as a lifestyle reporter covering health & wellness and meditation topics.


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