Top 6 Exercises With a Weight Bench

A weight bench is the most beneficial and simplest piece of gym equipment. To start lifting weights, everyone needs a weight bench. Using an exercise bench in your fitness routine will enable you to perform a variety of high-quality workouts that boost muscle strength, size, and endurance. 

With a weight bench, you get a great strength training workout at home. There are numerous gains to having a weight bench at home, which is what makes it versatile. You can choose a weight bench according to your needs from a quality collection of HAJEX Fitness Benches.

People used the floors, before the invention of exercise benches. To exercise different body muscles, benches offer you a simple and effective way. When it comes to purchasing an exercise bench, you need to ensure that it matches your strength, weight, and height. Also, make sure that it is solid enough to handle your weightlifting. 

Now, the following are not just the top 6 bench exercises you can perform, but in fact, these are the full-body workouts you can do at home or even at the gym.

Concentrated Curls 

What you need: Flat exercise bench, dumbbell.

How to do them: To perform concentrated curls, you need to sit on the weight bench side and your legs apart and your feet flat on the floor. Then with your right hand hold up a dumbbell. Lean forward slightly by keeping your back straight, with your elbow partially bent, and place it on your right thigh. After taking a deep breath lift the dumbbell up to your chest. Then breathe out and return the dumbbell to the starting position. 

Muscles they target: Biceps.

Reverse Dumbbell Fly 

What you need: An Adjustable Weight Bench set to a 45-degree angle, holding two Hex Dumbbells.

How to do them: Sit on the weight bench with your feet on either side, while maintaining a straight spine and compressing your back muscles tight, raise your arms. Your arms should be bent slightly and you need to push them back as long as you can before you discharge.

Muscles they target: Shoulders, upper back as well as the posterior deltoids, and middle trapezius.

How a weight bench helps: It helps you to easily focus your upper back muscles while enabling your body to move certainly. Moreover, with hex dumbbells, you can isolate both sides, preventing any bias.

Dumbbell Bench Press 

What you need: A Flat Bench set to a 45-degree angle, holding two Hex Dumbbells.

How to do them: Lie on your back on a flat bench. By keeping your wrist straight, your elbows angled 45 degrees to your body and shoulders down, hold the dumbbells out above you. Push up and slightly back. Also, ensure that the weights finish across your eye level. Then take them back down towards your shoulders. For complete chest extension, keep your back arched and by grounding your feet flat either side of the bench, lock your body into a safe position.

Muscles they target: Triceps, lats, pecs, anterior deltoids.

How a weight bench helps: The flat bench will help you to reach full extension while you exercise. Full-extension means you exercise the whole of your chest muscles. Also, using dumbbells instead of a barbell helps with this and removes bias from either side.

Dumbbell Shoulder Press 

What you need: An exercise bench set to a 90-degree angle, holding two Hex Dumbbells.

How to do them: Sit with your back strongly pressed into an upright position weight bench. Firmly ground your feet into the floor and take your arms up to bring your elbows at the right angle. Your shoulders should be in line with your back. 

Push the dumbbells up with a controlled and smooth motion, as much that they meet when your arms are straight. Bring your lower back down into your starting position.

Muscles they target: Triceps, trapezius, pecs, deltoids, supraspinatus.

How a weight bench helps: The weight bench helps your arms from moving out of place and enabling you to move naturally.


What you need: A Flat workout bench, straight bar.

How to do them: Lie on your back on a flat bench as you would for a bench press. With your hands shoulder-width apart, hold the bar with a pronated or supinated grip. Then bend your forearm to take the bar above your forehead without locking your elbows. Now from this position, you need to extend your forearms to raise the bar above your head.

Muscles they target: Triceps.

How a weight bench helps: Offer a sturdy flat base to train from.


What you need: A Flat weights bench, dumbbell.

How to do them: Stand up next to your exercise bench. Put one knee on the bench, place the other foot on the floor. After holding a dumbbell in one hand, and with the other hand firm yourself against the bench. Contract your back and bring your elbow back, as much as you can, to raise the dumbbell.

Muscles they target: Lats, rear deltoids, rhomboids, and trapezius.

How a weight bench helps: Provides a solid, flat base for your workout.