Do you only have access to a weight bench, either in your home gym or at a commercial gym, and are looking to get in an effective full-body workout?
Absolutely—you can achieve an effective full-body workout with just a weight bench! As a personal trainer, I’ve worked with many individuals who only have limited equipment, yet they’ve still managed to make great progress in building strength and muscle. The key lies in using what you have creatively.
Below, you’ll find seven effective weight bench exercises that target both your upper and lower body. These movements are perfect for getting your heart rate up and your muscles working!
Are weight bench exercises enough for a good workout?
Yes, weight bench exercises can absolutely deliver a solid workout. A bench is a highly versatile tool that enables you to train your entire body with moves like incline push-ups, triceps dips, single-leg lunges, and more. Adjusting the bench angle can further expand your range of movement and intensity.
Incorporating tempo changes, holds, or slow negatives (eccentrics) can significantly increase the difficulty of exercises—even without extra weights. A well-designed workout plan using only a bench can help you build strength, improve stability, and enhance endurance. To see continued progress, remain consistent, apply progressive overload, and support your training with proper nutrition and recovery.
What other equipment do you need with a weight bench?
While a weight bench on its own allows for a range of bodyweight exercises like step-ups, dips, and push-ups, incorporating other equipment can make your workouts even more effective.
Dumbbells are a great addition, enabling you to perform moves like chest presses, bent-over rows, and weighted step-ups to stimulate muscle growth. A barbell adds another layer of intensity, especially for lifts such as the bench press or hip thrusts. Resistance bands are also helpful for warm-ups or increasing time under tension during exercises.
Though a bench alone is sufficient for many workouts, utilizing any other available gear will help you reach your goals more efficiently.
7 weight bench exercises for a complete workout
Weighted step-ups
Instructions:
- Hold dumbbells by your sides and stand facing the bench.
- Step up with one leg, pressing through the heel to lift your body.
- Bring your trailing foot up to stand fully on the bench.
- Step back down slowly and repeat on the opposite leg.
Recommended sets and reps: 3 sets of 10 reps per leg
Bulgarian split squats
Instructions:
- Stand a few feet away from the bench with your back to it.
- Place one foot on the bench behind you.
- Lower your body until your front thigh is parallel to the floor, keeping your knee over your ankle.
- Push through your front foot to rise back up.
Recommended sets and reps: 3 sets of 8–12 reps per leg
Box squats
Instructions:
- Stand in front of the bench with a dumbbell in each hand at shoulder height.
- Lower your hips to sit gently on the bench.
- Drive through your heels to return to standing.
Recommended sets and reps: 3 sets of 10–12 reps
Tricep dips
Instructions:
- Sit on the edge of the bench with your hands beside your hips, fingers pointing forward.
- Slide your hips off the bench and extend your legs in front of you.
- Lower your body by bending your elbows, then push back up.
Recommended sets and reps: 3 sets of 10–15 reps
Decline push-ups
Instructions:
- Place your feet on the bench and your hands on the floor.
- Keep your body straight as you bend your elbows to lower your chest.
- Push yourself back up to the starting position.
Recommended sets and reps: 3 sets of 10–15 reps
Dumbbell chest press
Instructions:
- Lie flat on the bench with dumbbells held above your chest.
- Slowly lower the weights until your elbows are bent at 90 degrees.
- Press them back up, squeezing your chest at the top.
Recommended sets and reps: 3 sets of 8–12 reps
Bent-over rows
Instructions:
- Place one hand and knee on the bench for support, keeping your back flat.
- With the opposite hand, pull the dumbbell toward your waist.
- Lower it back down under control.
Recommended sets and reps: 3 sets of 8–12 reps per side
How often should you do weight bench exercises?
You can train with weight bench exercises between three to five times a week, depending on your fitness level and goals. According to research from the NIH, working each muscle group at least twice a week can lead to better hypertrophy than once-weekly training.
If you’re doing full-body workouts, three sessions per week can be sufficient. Alternatively, a split routine allows you to train more frequently. Pay attention to how your body feels, ensure adequate rest, and adjust your training volume to avoid overtraining or injury.
Tips for optimizing your muscle gains
To get the most out of your weight bench workouts, keep these key tips in mind:
- Progressively increase resistance, reps, or tempo to keep challenging your muscles.
- Prioritize compound exercises that work multiple muscles at once.
- Maintain strict form to avoid injury and get the most from each rep.
- Hit each major muscle group at least twice weekly while allowing time for recovery.
- Support your training with a protein-rich, calorie-sufficient diet.
- Be consistent, track your progress, and make changes as needed.
- Get quality sleep (7–9 hours per night) and stay hydrated.
- Mix up your tempo, angles, and variations to keep muscles adapting and avoid plateaus.
Frequently asked questions
Can you lose weight with a weight bench?
Yes, using a bench for strength training helps you build muscle, which increases your resting metabolic rate. When paired with a calorie deficit, exercises like step-ups, dips, and squats can support fat loss and body composition changes.
Can you work out with just a bench?
Definitely. You can perform a wide variety of upper and lower body movements using only your bodyweight and a bench. With consistency and proper intensity, these exercises can improve strength and muscular endurance.
How do you build muscle with a weight bench?
Focus on exercises such as chest presses, split squats, dips, and rows. Use proper form, increase your training load over time, and pair your workouts with sufficient protein intake. This approach can lead to noticeable muscle growth even with minimal equipment.