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October 15, 2021 3 min read

You can do a lot of great exercises with a weight bench. If you want to build your own home gym, a good weight bench and a set of weights are really needed for full-body exercise. You can exercise at home gym anytime. Whether you are a beginner or advanced, you will be surprised to find that you can exercise your upper body well with just a bench.

Before we delve into the exercises, some people will wonder if the upper body exercises must be on the gym bench.

If you are a creative person, you may find a way to do most bench exercises on the sofa or chair. But there are two main risks.

Most of the support planes you can find at home are not used for weightlifting. When you do common exercises with objects with unknown load-bearing capacity and uncomfortable heights, widths, and angles, the risk of injury will increase significantly.

Another major risk is that when you suddenly look down at yourself after a temporary exercise, you will find that your body is in a state of imbalance. Giving up the calibration angle of the weighing table will put your chest in particular at risk.

Next, we provide several workout bench exercises for the main parts of your upper body, so you can choose the one that works best for you and switch after your body is used to daily activities.

Of course, each exercise has a different difficulty. If you are a beginner, we recommend that you choose an easy exercise to start with. But feel free to experiment, because it depends on your current level of strength and whether you use weight or not.

1 // Incline Dumbbell Press
For muscle parts: Pectoralis and upper part of the shoulder

How to do it:

  • Adjust your bench to an angle of 45 degrees.
  • Hold a dumbbell in each hand and lay your back flat on the bench.
  • Your feet should be flat on the floor.
  • Raise the dumbbell to the shoulder level with the palm pointing.
  • Stretch your elbows and push the dumbbells up over your head.Release the dumbbells, take them to the sides of the chest, and push up.

Incline Dumbbell Press
2 // Single-Arm Dumbbell Row
For muscle parts: Back, Traps, Rhomboids, Delts, and biceps

How to do it:

  • Stand beside your flat bench with a hand and knee from the same side resting on the back cushion. You should be slightly bent over with your shoulders pulled back and your chest out to keep your spine straight.
  • In the other hand, hold a dumbbell close to the floor with your arm extended.
  • Keep your core tight and your elbow close to your body while you squeeze your lat to bring the dumbbell up to meet your body. Don't use momentum.
  • Squeeze your lat hard at the top, and then slowly lower the weight back down.
  • Move to the opposite side of your bench to repeat this exercise with the opposite arm.
Single Arm Dumbbell Row

3 // Bench Presses with Dumbbell
For muscle parts: Pecs, Triceps, and Delts

How to do it:

  • Start with your bench in the flat position. Lie back with a dumbbell in each hand. Your arms should be extended perpendicular to your body and bent upward at the elbows. If you have shoulder pain, let your palms face each other. If not, they should face your feet.
  • Push the weight up until the elbows are almost straight. Focus on squeezing your chest muscles.
  • You can use dumbbells by giving the action a slight arc instead of straight up and down. At the top of the movement, your hands should be closer, but do not touch.
  • Slowly put the weight back to its starting position.
Bench Presses with Dumbbell

4 // Decline Sit-Ups
For muscle parts: Rectus abdominis, Hip flexor

How to do it:

  • Lie on your back on the bench with your knees fixed, and your hands clasped behind your head.
  • When you sit up, slowly lift your spine one layer off the bench.
  • Make sure you don't strain your neck when doing this.
  • When you reach the vertical sitting position, please slowly lower to the bench again.
Decline Sit Ups
Here is a set of 10 minutes upper body workout folding weight bench exercise videos. If you are interested, you can practice with our coach in your home gym equipment.

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