Browse Best Sellers

Browse Best Sellers

Contact us

Design at Technogym

Design at Technogym

room-planner-1

Room planner

Design your ideal training spaces with our intuitive planner tool

Contact us

Back

10 Exercises with the Weight Bench – Big Impact in a Small Space

Two dumbbells, one bench, countless workouts: A weight bench is like a mini gym. In a small space, you can perform a wide variety of exercises.

woman-exercise-weight-bench

THE CLASSICS AND THEIR VARIATIONS: THESE WEIGHT BENCH EXERCISES YOU SHOULD KNOW

With the following workouts, you can target major muscle groups through simple movements. All you need are dumbbells, ideally in different weight classes, and a sturdy bench. Here you’ll find the most effective weight bench exercises for beginners and passionate strength athletes.
dumbbell-bench-press

DUMBBELL BENCH PRESS

The bench press is one of the most popular movements performed on a weight bench. The variation with two dumbbells is particularly effective and requires greater coordination.

  1. Lie on the bench so that your lower back rests as flat as possible. Your head should remain on the bench, and your feet should be placed on the floor on either side of the bench.
  2. Hold one dumbbell in each hand and lift your arms to chest height. Your upper arms should point outward and remain parallel to the floor.
  3. Slowly extend your arms almost fully in a controlled motion.
  4. Hold the position for a few seconds, then bring your arms back to the starting position in a controlled movement.


FLAT BENCH FLYS

Flys are a classic chest workout.

  1. Lie flat on the bench with your back and head supported. Keep your elbows slightly bent at all times. Your feet should be planted on the sides of the bench.
  2. Hold a dumbbell in each hand and slowly lift them upward over the sides until they almost touch.
  3. Pause briefly, then lower your arms back down.
Tip: For increased intensity, try using an incline bench, such as the Adjustable Bench. Perform negative flys while lying in a downward-angled position. This specifically targets the upper chest muscles.

WRIST CURLS WITH A BARBELL



This curl variation targets the forearm muscles as well as the wrist and finger extensors. Important: The range of motion is very small, but the effect is significant.

  1. Sit on the weight bench with your feet about hip-width apart and your back straight. Rest your arms on the bench or your thighs, keeping your wrists free.
  2. Grip a barbell with both hands, palms facing outward.
  3. Lift your wrists upward, keeping your arms fixed in their starting position.
  4. Slowly lower the barbell back to the starting position.



OVERHEAD PRESS WITH A BARBELL

In addition to the shoulders, this exercise engages the neck and triceps muscles. A bench with an adjustable seat, like the Adjustable Bench, is ideal for free weight exercises like this. Adjust the backrest to an almost upright position. Alternatively, keep your back fully straight on a classic weight bench, such as the Technogym Bench.

  1. Sit on the bench and engage your core muscles.
  2. Grip the barbell with a wider-than-shoulder-width grip using both hands.
  3. Carefully rest the barbell on your sternum. Keep your head straight and your gaze forward.
  4. Slowly press the barbell upward by fully extending your arms without locking them.
  5. Pause briefly, then lower the barbell back to the starting position in a controlled motion.

ALL YOU NEED ARE DUMBBELLS AND A STURDY BENCH

man-bench

ROWING WITH DUMBBELLS


This exercise activates all the muscles in the upper and middle back.

  1. Place your right knee and shin on the bench for support.
  2. Lean your upper body slightly forward, supporting yourself additionally with your right hand. Keep your back in a slight arch.
  3. With your left hand, grab a dumbbell and move it past the side of the bench toward your stomach.
  4. Switch hands, taking the dumbbell with your right hand, and move it again past the side of the bench toward your stomach.

abs-exercise-technogym-bench

WEIGHT BENCH EXERCISES FOR THE ABS

Trained abdominal muscles strengthen the entire body. A weight bench is also great for six-pack training and enhances classic workouts like sit-ups and more.

SIT-UPS ON THE WEIGHT BENCH


Sit-ups primarily target the front abdominal muscles. Performing the exercise lying on a bench increases its complexity and intensity.

  1. Lie on the weight bench and either place your feet flat on the bench or bend your legs.
  2. Lift your upper body toward your legs while engaging your abdominal muscles.
  3. Slowly return to the starting position.

SIT-UPS FOR THE OBLIQUE MUSCLES



This variation targets even more muscles than the classic sit-up:

  1. Twist your upper body slightly to the left and right during the movement to engage the oblique abdominal muscles.
  2. Advanced athletes can add a weight plate, holding it with outstretched arms in the air throughout the exercise.

bench-exercise-beginner

WEIGHT BENCH EXERCISES FOR BEGINNERS

If you're starting strength training, dumbbells and a bench are the ideal equipment. Begin with moderate weights. At first, aim for 10 to 12 repetitions in two to three sets with light effort. You can then gradually increase the intensity. Here are the best weight bench exercises for beginners.

STEP-UPS



Step by step to a toned butt and firm thighs. Step-ups can be performed with or without additional weights.

  1. Stand in front of the bench, holding a dumbbell in each hand with your arms straight down by your sides.
  2. Place one foot on the bench, press your leg up slowly, and follow with the other leg.
  3. Step down from the bench by placing your first foot back on the ground, followed by the second.

FRENCH PRESS WITH A BARBELL



This simple movement primarily strengthens the latissimus dorsi and triceps.

  1. Lie on the bench with your head and back supported.
  2. Grip the barbell about shoulder-width apart. Your elbows should point upward, with your upper arms perpendicular to the floor.
  3. Extend your arms in a controlled motion toward the ceiling, keeping your upper arms in position.
  4. Hold the position for a few seconds, then lower your arms back toward the floor.

man-pull-over-dumbblells

PULL-OVER WITH DUMBBELLS



For this beginner-friendly alternative to the bench press, you'll need only one dumbbell. This exercise targets the chest, back muscles, and triceps.

  1. Lie on the bench and hold a dumbbell with both hands.
  2. Extend your arms over your head.
  3. Slightly bend your elbows and move the dumbbell behind your head.
  4. Return to the starting position.

Important: Ensure your head, back, and shoulders remain fully supported on the bench at all times.
Person holding a smartphone showing the Technogym App with a video of someone doing yoga exercises

DOWNLOAD THE TECHNOGYM APP

Join the Technogym community and gain access to 1,000+ on-demand workouts, follow personalized training programs, and train with expert coaching and Technogym AI Coach guidance. Track your progress, take on challenges, and share your results to stay motivated.

APP STORE

GOOGLE PLAY

Products and services supplied in USA by TECHNOGYM USA Corp. 70 Hudson St. int. 610, Jersey City, NJ 07302, USA
Bp: base | Vp: 1025px