8 Must Try Weight Bench Exercises & Amazing Benefits

Best Weight Bench Exercises to Try Today

Below we’ve broken down the best exercises you can do with a weight bench. These are perfect for building strength, toning muscles, and improving your fitness.

1. Bench Press (Flat Bench)

How to Do It:

• Lie flat on your back on the bench.
• Hold a barbell or two dumbbells at chest level.
• Slowly press the weight up until your arms are straight.
• Lower it back down to your chest and repeat.

Muscles Worked: Chest, shoulders, and triceps.

Tip: Start light and focus on proper form before adding more weight.

2. Incline Bench Press

How to Do It:

• Adjust the bench to a 30–45-degree incline.
• Lie back and hold the weights at chest level.
• Press the weights upward and lower them back down.

Muscles Worked: Upper chest and shoulders.

Why it’s great: It targets the upper part of your chest that the flat bench misses.

3. Dumbbell Flyes

How to Do It:

• Lie flat with a dumbbell in each hand.
• Keep your arms slightly bent and open them out to the sides.
• Bring the weights back together above your chest.

Muscles Worked: Chest and shoulders.

Bonus: This exercise also improves flexibility in your shoulders.

4. Step-Ups Using the Bench

How to Do It:

• Stand in front of the bench.
• Step up with one foot and bring the other to meet it.
• Step back down and switch legs.

Muscles Worked: Legs, glutes, and core.

Why you’ll love it: It combines strength and cardio, getting your heart rate up.

5. Seated Shoulder Press

How to Do It:

• Sit on the bench with the backrest upright.
• Hold dumbbells at shoulder height.
• Press them overhead and lower them back.

Muscles Worked: Shoulders, triceps, and upper back.

6. Bulgarian Split Squats

How to Do It:

• Stand a few feet in front of the bench.
• Place one foot behind you on the bench.
• Bend your front knee to lower your body, then push back up.

Muscles Worked: Quads, hamstrings, glutes, and core.

Pro tip: Hold dumbbells for extra resistance when you’re ready.

7. Bench Dips

How to Do It:

• Sit on the edge of the bench with your hands next to your hips.
• Move your hips off the bench and bend your elbows to lower your body.
• Push yourself back up.

Muscles Worked: Triceps, shoulders, and chest.

8. Hip Thrusts

How to Do It:

• Sit on the floor with your upper back against the bench.
• Place a weight across your hips.
• Push through your heels to lift your hips until your body forms a straight line.

Muscles Worked: Glutes, hamstrings, and core.

How to Stay Safe When Doing Weight Bench Exercises

Safety is key when exercising. Here are a few tips:

• Warm up with light cardio or stretches before starting.
• Start with lighter weights to perfect your form.
• Have a spotter (a friend or trainer) when lifting heavy weights.
• Don’t rush; controlled movements prevent injuries.

Use the MyFitnessCoach app to track your workouts and get guided tutorials.

How MyFitnessCoach Helps You Master Weight Bench Exercises

If you’ve ever wondered how to plan your workouts or make sure you’re doing the exercises correctly, MyFitnessCoach has you covered.

Our app is more than just a workout logger; it’s your personal fitness assistant! Here are just a few of its amazing features:

• Workout Logger: Record every set, rep, and weight with ease.
• Food Logger & Diet Plans: Pair your workouts with the right nutrition.
• Yoga, Pilates, Meditation: Perfect for recovery days.
• Customized Workout Plans: Tailored to your goals and skill level.
• Fitness Tracking from Wearables: Syncs seamlessly with your smartwatch.
• Build Your Own Workout: Create and save your favorite routines.
• Prehab & Rehab Workouts: Stay injury-free and recover smarter.

With step-by-step guides, video demos, and expert-approved programs, MyFitnessCoach helps you get the most out of every workout, including your weight bench exercises.

Ready to take your fitness to the next level? Download MyFitnessCoach now and start building your dream body today!

Common Mistakes to Avoid with Weight Bench Exercises

Even simple exercises can go wrong without the right technique. Here are some mistakes to watch out for:

• Arching your back too much during bench presses.
• Holding your breath instead of breathing steadily.
• Lifting weights that are too heavy too soon.
• Not using a full range of motion.
• Skipping warm-up and cool-down sessions.

Don’t worry, the MyFitnessCoach app gives you clear instructions to avoid these mistakes.

Other Benefits of Weight Bench Exercises

Besides building strength, these exercises also offer many other benefits:

• Improves posture and balance.
• Burns calories and aids in weight management.
• Increases bone density and joint health.
• Boosts confidence and mental well-being.

By combining strength, stability, and flexibility, weight bench exercises help you become the best version of yourself.

Final Thoughts

If you’re looking to get stronger, fitter, and healthier, weight bench exercises are an excellent choice. They’re versatile, beginner-friendly, and can be done at home or in the gym. With so many benefits, it’s no wonder weight benches are a favorite among fitness enthusiasts.

Don’t forget: planning your workouts and staying consistent is the key to success. That’s where MyFitnessCoach comes in. With its powerful features, easy-to-use design, and expert guidance, it’s the perfect companion for your fitness journey.

Download MyFitnessCoach today and start your path to a stronger you with smart, guided weight bench exercises!