Your home gym bench serves as more than just a platform for chest presses and dumbbell flyes; it’s a multifunctional piece of gym equipment that can significantly enhance your strength when utilized properly. If you’re eager to elevate your workout routine, here are some advanced bench exercises designed to build strength, stability, and power. Prepare to revamp your strength-training regimen and make the most of every repetition!
8 Advanced Bench Workouts for Strength
1. Single-Arm Dumbbell Bench Press
While the traditional bench press is a fundamental exercise, the single-arm variation challenges your core stability and balance. This movement engages your stabilizer muscles and enhances unilateral strength, helping to address muscle imbalances while strengthening your shoulders, chest, and triceps.
How to do it:
- Lie back on your bench with your feet flat on the ground.
- Press a dumbbell overhead with one hand while keeping the other arm relaxed.
- Lower the weight slowly, maintaining control and resisting the urge to lean.
- Aim for 8-10 reps per arm, concentrating on stability.
2. Bulgarian Split Squat with Bench Support
The Bulgarian split squat is a challenging exercise that tests your lower body strength, stability, and balance. Using a bench for support increases your range of motion and builds significant power in your quads, hamstrings, and glutes.
How to do it:
- Stand a few feet in front of the bench, facing away.
- Rest the top of your right foot on the bench.
- Lower your body into a squat, ensuring your front knee remains aligned with your ankle.
- Push through the heel of your front foot to return to the starting position.
- Complete 10-12 reps on each leg for a comprehensive leg workout.
3. Incline Bench Dumbbell Row
Incorporating an incline bench into your rowing routine targets your upper back muscles and isolates the lats, enhancing overall back strength and posture.
How to do it:
- Adjust your bench to a 45-degree angle and lie on it face down.
- Hold a dumbbell in each hand, allowing your arms to hang straight down.
- Pull the weights towards your ribcage, squeezing your shoulder blades together at the top.
- Gradually lower the weights back down.
3. Incline Bench Dumbbell Row
Incorporating an incline bench into your rowing routine effectively targets your upper back muscles and isolates the lats, which enhances overall back strength and improves posture.
How to do it:
- Set your bench to a 45-degree angle and lie face down on it.
- Hold a dumbbell in each hand, allowing your arms to hang straight down.
- Pull the weights towards your ribcage, squeezing your shoulder blades together at the top.
- Gradually lower the weights and repeat for 10-12 reps, concentrating on maintaining control.
4. Decline Push-Up
If you're looking for a bodyweight challenge that engages your core and shoulders while enhancing chest strength, decline push-ups using your bench are a great option. They serve as an excellent alternative to flat push-ups and increase the intensity of your push routine.
How to do it:
- Position your feet on the bench and get into a push-up stance.
- Lower your body until your chest nearly touches the floor, then push back up.
- Ensure your body remains in a straight line throughout the movement.
- Complete 12-15 reps, focusing on achieving a full range of motion and control.
5. Dumbbell Floor Press with Legs Elevated
This variation of the dumbbell bench press emphasizes the triceps and upper chest. Elevating your legs introduces a core challenge to the workout, requiring you to maintain balance and stability.
How to do it:
- Lie on your back on the floor with your legs raised at a 90-degree angle.
- Hold a dumbbell in each hand and extend your arms fully.
- Slowly lower the weights until your elbows touch the ground, then press back up.
- Aim for 8-10 reps, ensuring you engage your core throughout the exercise.
6. Bench Plyometric Push-Up
If you want to enhance your explosive upper body power, try incorporating plyometric push-ups using a bench. This exercise effectively builds muscle endurance and agility, making it ideal for those who want to push their limits.
How to do it:
- Position your hands on the bench in a push-up stance.
- Lower your chest towards the bench, then push yourself up explosively so your hands briefly leave the surface.
- Land softly and immediately transition into the next repetition.
- Aim for 8-10 explosive reps, ensuring your movements remain controlled.
7. Bench Dips with Leg Elevation
Bench dips with your legs elevated focus on your triceps and lower chest, delivering a significant burn. Elevating your legs increases the difficulty, helping you develop endurance and strength in your upper body.
How to do it:
- Sit on the edge of the bench with your hands placed beside you.
- Extend your legs in front and lift one foot off the ground for added intensity.
- Lower your body until your elbows form a 90-degree angle, then push back up.
- Target 10-12 reps, alternating legs as necessary.
8. Reverse Hyperextension on a Bench
Performing reverse hyperextensions on a bench effectively targets the glutes, hamstrings, and lower back, enhancing both lower body and core strength.
How to do it:
- Lie face down on the bench with your hips at the edge and your legs hanging off.
- Hold onto the sides of the bench for stability.
- Squeeze your glutes and lift your legs to hip level, then lower them back down slowly.
- Complete 12-15 controlled reps, concentrating on squeezing your glutes.
With a solid bench and the right moves, your home gym setup can power your journey to greater strength and stability.