25 Weight Bench Workout For A Superior Full-Body Workout

Creating an effective and efficient workout routine doesn't require a fully equipped gym. With just an adjustable weight bench and a pair of adjustable dumbbells, you can achieve a fantastic-looking body and sculpted muscles right in the comfort of your home. In this article, we'll explore 25 incredible weight bench workouts that target various muscle groups and provide a well-rounded full-body workout.

Before diving into the workouts, let's set up the foundation for your home gym area. Utilizing dumbbells for your weight bench exercises offers a distinct advantage, especially if you're over the age of 50. Unlike barbells, dumbbells allow for micro-adjustments during your range of motion, accommodating unique sticking points in your joints and muscles. The best part is, you don't need a large space to create your home gym; a small area will suffice.

Let's dive into the four weight bench workouts, modified for different fitness levels:

Beginners

Perform 1 set per exercise

Complete 8 reps for each exercise

Intermediates

Do 2 sets per exercise

Aim for 10 reps for each exercise

Advanced Athletes

Challenge yourself with 3 sets per exercise

Complete 12 reps for each exercise

Chest, Back, and Shoulder Section

Flat dumbbell bench press

Press the weights up, turning your palms outward so that your thumbs face each other as you lock your arms out (you'll end up in the same up position as in a regular dumbbell bench press) 

Decline dumbbell weight bench press 

1. Gripping two dumbbells, sit on a decline bench before slowly lying down and extending your arms so that the dumbbells are above you.
2. Retract your shoulder blades by pulling your shoulder blades into the bench.
3. As you lower the dumbbells, keep the elbows tucked to prevent the elbows from flaring. Think about creating an arrow shape with your arms and head.
4. Lower the dumbbells in line with your mid chest, ensuring to lower the dumbbells until they are either side of the chest.  
5. Extend your arms up while pushing through chest to lift the dumbbells up above the chest.

45-degree incline dumbbell chest press

Lie back on a bench set to a 45-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.

Chest-Supported Dumbbell Rows

1. Set an incline bench to a 30 to 45-degree incline and place a pair of dumbbells near the head of the bench.
2. Straddle the bench with your legs and lay your stomach and chest on the bench, with your head lifted slightly (just enough so that your face isn’t squashed into the pad). If you are using an incline bench (which you should if at all possible), sit your butt on the pad, straddling the bench upside down.
3. Reach down and grab your dumbbells, lifting them off the ground and holding them with a neutral grip (palms facing each other). Your legs should be bent with the balls of your feet on the floor for support. This is the starting position.
4.  Retract your shoulder blades (squeeze them together) and drive your elbows toward the ceiling, keeping them close to your body. Focus on bringing the dumbbells toward your ribcage, not your chest. （Movement Tip: Keep your chest on the bench while raising the dumbbells. Avoid the temptation to lean back and use momentum to help.）
5. Pause and squeeze your lats at the top of the movement, then slowly lower the dumbbells back to the starting position.（Movement Tip: Lower under control for 2-5 seconds. Focusing on the eccentric portion of the movement (lowering the weight) increases time under tension and mTOR activation, both of which can lead to greater muscle growth）
6. Without pausing at the bottom, repeat for the desired number of repetitions.（Form Tip: You can use a pronated (palms back) or supinated (palms forward) grip instead of a neutral grip. You can also row with your arms further out to your sides.）

Incline dumbbell fly 

1. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on an incline bench.
2. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, then press the dumbbells to lockout at the top.
3. Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow.
4. Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together and bringing the dumbbells back to their starting position.
5. Without allowing the dumbbells to touch, start the next repetition, and continue until the set is completed.

Chest-supported rear delt fly

1. Set up a bench on a slight incline. Just high enough so that when laying on it, your arms do not reach the floor. 
2. Lay your chest down at the top end of the bench, with your head off the bench and arms hanging below you. Your palms should be facing each other. 
3. Keep a slight bend in your elbow, and maintain this bend the entire exercise. Your elbows shouldn’t be bending or straightening at any point.
4. Using the backside of your shoulder, begin to raise the arms up and outwards until you are about in line with your torso. 
5. Pause slightly at the top of the movement, and then with control lower your arms back down to the start position. 

Incline dumbbell front raise

1. Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.
2. Extend your arms straight in front of you and have your palms facing down with the dumbbells raised about 1 inch above your thighs. This will be your starting position.
3. Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked. Squeeze at the top for a second and make sure you breathe out during this portion of the movement. Tip: Keep your head resting down against the bench and your legs on the floor at all times.
4. Lower the arms back to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.

REAR DELT FLY

1. Grab hold of a pair of dumbbells with a neutral grip (palms facing inwards) in each hand and begin to bend at the hips and knees. Your torso should be parallel to the floor. 
2. Make sure your back is straight and keep a slight bend in your elbows. 
3. Begin to raise both of your arms out to the sides until the dumbbells are at shoulder height. 
4. Hold for a count of two then, with control, begin to lower the dumbbells to the starting position. 
5. Repeat this movement for the desired number of reps and sets.

Seated Dumbbell Shrugs

Trapezius muscles benefit from seated dumbbell shrugs. This traps-only exercise strengthens the back. Lift with your elbows locked and palms up. Sit on a bench or inclined surface with two dumbbells. Keep your chest lifted and shoulders back as you slowly raise your shoulders to your ears, hold for one second, and slowly lower them. Exhale during lifting, inhale during lowering. Best results with 3-4 sets of 8-12 reps. Avoid jerking or swinging when doing seated dumbbell shrugs to avoid muscle strain or injury. To maximise benefits and avoid neck and shoulder blade stress, maintain good posture while doing this exercise.

Arm Section

Skull Crusher Lying Triceps Extensions

Lie face up on a flat gym bench. Your entire body should be on the bench, except your lower legs. Your knees are bent, and your feet are flat on the floor. Arms extend above the chest, elbows shoulder-width apart (not locked), and both hands hold one end of a dumbbell.

1. Flex your elbows and lower the weight toward the top of your head. Your upper arms should remain relatively perpendicular to your body. This keeps the tension on the triceps versus shifting it to the shoulders.
2. Continue lowering the weight behind the head. The bottom of the dumbbell head should be about in line with the bench's top, or even a little higher if this feels unwieldy.
3. Reverse the movement until the weight is above the chest in the original starting position. Keep from locking the elbow to maintain tension in your triceps muscle.

Incline Dumbbell Curl

Adjust your bench to a 45- to 60-degree incline. Then:

1. Sit with your back flat against the bench, your abs tight, and the weights by your sides (one in each hand).
2. With your palms facing up, curl the dumbbells until they reach your shoulders. Keep squeezing your biceps at the top of the movement for a full contraction. When they’re flexed, you’ll be able to feel the motion in your biceps brachii specifically.
3. Slowly lower the dumbbells back to the starting position. Key word here is slowly. If you release the weights too quickly, you could strain or injure your muscles.
4. Do 3 sets of 15 reps.

Flexor incline dumbbell curl

1. Sit with your back flat against the bench, holding a dumbbell in each hand by your sides. Flex those abs.
2. Curl both dumbbells until your biceps fully contract. When your dumbbells are *just* about in front of your shoulders, pause for a sec.
3. Slowly lower the weights back to the starting position. Take care to keep your elbows still.
4. Do 3 sets of 15 reps.

Alternate incline dumbbell curl

1. With your back flat on the bench, grab a dumbbell in each hand with palms facing forward (or, you can start with your palms turned inward if that’s more comfortable). Squeeze those abs like you mean it.
2. Curl the dumbbell in your right hand until it’s right in front of your shoulder. Pause for a sec, and then move the weight back down slowly.
3. As soon as your right arm is back to the starting position, curl your left arm up toward your left shoulder.
4. Do 3 sets of 15 reps.

Dumbbell Preacher Curl

1. Set up your adjustable bench at an angle that works with your height. You'll need to put your armpit right up to the top of the bench, with no space in between. Squat low and squeeze your shoulders, abs, and glutes to maintain tension.
2. Once you're in position, grab your dumbbell with an underhand grip. Your forearm and the dumbbell should be just off the bench.
3. Squeeze your biceps to curl the weight up, moving only at the elbow.
4. Stop your curl just before your forearm is perpendicular to the ground. Pause and emphasize the biceps squeeze.
5. Lower the weight back down under control.

Incline hammer curl

Sit on an incline bench and hold a dumbbell in each hand by your side. Keep your upper arm still and your palms facing inwards, and lift the dumbbell to your shoulders. Bring it back down to your side and repeat.

Lower Body Section

Dumbbell front box squat 

Stand in front of a box (or bench) with your feet shoulder-width apart holding a dumbbell in each hand. Lower your body into a squat until your glutes touch the bench, then push yourself back up to the start position. That's one rep.

Dumbbell Seated Calf Raise

1. Start by sitting down on the end of a flat bench with a block or step positioned right in front of you, and hold a dumbbell on both of your legs.
2. Dip your heels down towards the floor as far as possible as this will be your starting position.
3. Keeping the dumbbells firmly pressed up against your knees, slowly raise your heels up off of the floor as far as possible squeezing your calves and hold for a count.
4. Return back to the starting position.
5. Repeat for as many reps and sets as desired.

Dumbbell Leg Extensions 

1. Sit on a chair with your back straight, your feet flat on the floor, and your knees forming a 90-degree angle. Place a dumbbell vertically between your feet.
2. Slowly straighten your legs, holding the dumbbell firmly, until your knees are fully extended.
3. Hold the end position for a beat before slowly returning to the starting position.
4. Repeat as needed.

Dumbbell hamstring curl

Pick up the dumbbell from the floor with your feet, securing it between the arches of your two feet. Your legs should be fully extended and you can wrap your arms around the bench for stability. This is the starting position. Bending at the knees only, slowly curl the dumbbell up towards your buttocks.

Banded lying hamstring curls with bench

1. Attach one end of the band to the bottom of a power rack.
2. Attach the other end of the band to the dumbbell.
3. Lie face down on a decline bench.
4. Place the dumbbell with attached band between the feet and perform lying leg curls.

Bulgarian Split Squat

Sit on a bench, kick one leg out in front, placing the heel on the floor. Stand to place foot where heel landed.

1. Raise back foot, resting shoe laces on the bench.
2. Lower straight down. The front shin and torso stay aligned relatively parallel. Keep 90 percent of your weight in the front working leg.
3. Push through the front foot to raise straight up to starting position.

Banded Section

Resistance band donkey kick

1. Grab the resistance
   band handles and position your hands so they are directly under your face,
   elbows bent. Hook your right foot into the band on the other end.
2. Keeping your
   back straight, push your right leg out and up.
3. Draw it back
   into your chest for 1 rep.
4. Complete 10-15
   reps for 2-4 sets on each leg.

Band Standing adduction

1. Anchor a loop band at ankle height to a support and stand with your right side facing the support, wrapping the free end around your right (outer) ankle.
2. Stand perpendicular to the band and step away from the support to create some tension.
3. From a wide stance, get into a quarter squat.
4. Pull your right leg in toward your left, working against the resistance.
5. Slowly return to the starting position. Repeat for 12–15 reps before switching sides.

Banded hamstring curl 

1. Lie face down on a mat with your legs extended.
2. Secure one end of the resistance band to a stable anchor point near your feet.
3. Loop the other end of the band around both heels or ankles.
4. Bend your knees and pull your heels towards your buttocks against the band’s resistance.
5. Once your knees are fully bent or you’ve reached maximum tension, slowly return to the starting position.
6. Repeat for the desired number of repetitions.

Core Section

Decline Sit-ups With a Bench

1. Sit on the bench with bent knees and your feet under the padded bar.
2. Cross your arms over your chest, or interlace your fingers around the base of your skull.
3. Lift your torso up to bring your chest to your thighs.
4. Pause here for a few seconds, then return to the starting position.

Bench Leg Raise

1. Lie flat on your back on a bench and your legs fully extended off the end of the bench with your feet elevated off the floor
2. Hold onto the bench behind your shoulders
3. Keeping your legs straight, bend your legs upwards until they are almost vertical and making a 90 degree angle with the floor
4. Hold at the top for a couple of seconds and then gently lower back down

LEG BENCH SIDE BRIDGE

1. Lie down on your side perpendicular to the bench
2. Bring your legs up on the bench so that your lower leg’s ankle is in contact with the bench
3. Brace yourself with your elbow and forearm on the ground directly under your shoulder with your hand pointing away from you.
4. Keep your body in a straight line and hold this position for desired time
5. Repeat for desired reps on both sides equally

Incorporate these weight bench exercises into your workout routine and adjust the number of sets and reps based on your fitness level. Remember, feeling challenged and approaching muscle fatigue by the last repetition of each set is key to seeing progress. Emphasize proper form and execution throughout each exercise to maximize results and reduce the risk of injury.

By combining strength training with an anti-inflammatory diet, you can experience exponential results in improving your overall health and appearance. Before starting any new exercise or nutrition regimen, especially if you're in midlife or beyond, it's essential to consult with your medical doctor for guidance and personalized recommendations.

Incorporate these weight bench workouts into your fitness journey and embrace the convenience of exercising in your own home. With dedication, consistency, and the right equipment, you can achieve your fitness goals and enjoy a healthier and more fulfilling lifestyle. So, grab your adjustable weight bench and dumbbells, and let's embark on a transformative full-body workout journey together!

To ensure a seamless workout experience, consider investing in quality equipment like the FEIER weight bench and dumbbells. Additionally, functional-fitness resistance bands, like the ones made by XPRT FITNESS, can add variety to your routine. For added comfort during your workouts.

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