18 Adjustable Weight Bench Exercises You Can Do Today

Why Learn Adjustable Weight Bench Exercises?

If you’re looking to make good use of the gym’s weight bench while you wait for your turn to use machines, or if you have limited space at home and want to start with a bench, our top 18 adjustable weight bench exercises might just be what you need. We’ll talk about how to safely do the following:

1. Flat Dumbbell Bench Press

2. Incline Dumbbell Bench Press

3. Decline Dumbbell Bench Press

4. Dumbbell Fly

5. Dumbbell Pullover

6. Incline or Decline Push-Ups

7. Incline Bicep Curl

8. Dumbbell Preacher Curl

9. Overhead Dumbbell Extension

10. Dumbbell Skull Crusher

11. Tricep Dips (Bench Dips)

12. Single-Arm Dumbbell Row

13. Chest-Supported Dumbbell Row

14. Step-Up

15. Bulgarian Split Squat

16. Glute Bridge

17. Hip Thrust (Feet-Elevated)

18. Bench Sit-Up

In this guide, we’ll also share solid instructions to make sure you maintain proper form, plus insights on what kinds of gains each exercise can give you. By the end of reading this, you’ll have plenty to choose from. We’ll also give you tips on how to structure your workouts. Curious which exercises to choose based on your fitness goals, level, and preferences? Then let’s get started!

What’s an Adjustable Weight Bench and Why It’s Essential

An adjustable weight bench can be used for flat, incline, and decline positions. You can adjust the backrest and bench height and by doing so, target various muscle groups. It’s essential because it provides support that makes exercises safer and more effective than training on the floor alone. It also allows for balanced, efficient, and progressive workouts. 

Because of how many different movements you can perform with it, it’s definitely one of the most versatile pieces of equipment for home gyms, commercial gyms, and other fitness studios.

Benefits of Using a Weight Bench

So, what’s your edge if you use an adjustable bench? It’s true that many routines can be performed with makeshift benches like a couch, a chair, a wall, or even just on the floor. Using an adjustable weight bench for your exercises, however, can be safer and more effective because:

• With every movement, its stable surface can support proper form and activate your core. 

• Progressive overload can be less intimidating when you can safely add resistance with dumbbells, barbells, or resistance bands. 

• It supports any fitness goal you may have: strength, hypertrophy, endurance, or rehab. 

• It improves your range of motion when you use custom angles that allow deeper movement. 

Perhaps an underrated benefit of using this equipment is that the barrier to entry is low. Other than it being easy to use for beginners, if you’re feeling low on motivation, you won’t have to worry about setting up too many things. You can simply adjust the height and/or incline, and you’re good to go.

18 Adjustable Weight Bench Exercises for Full-Body Training

Now that we know the basics of an adjustable bench, let’s talk about our favorite movements that you can perform in it. You can perform most of these with a pair of dumbbells or a barbell. 

1. Flat Dumbbell Bench Press

This classic move is great for targeting the pectorals, triceps, and front deltoids [2]. Pressing power is also enhanced, which helps you perform moves like push-ups or barbell bench presses better. Let your shoulder blades retract comfortably by doing this exercise on a bench. 

How to do it:

• Lie flat on your bench with feet firmly planted and lower back slightly arched.

• Hold dumbbells at chest level, palms facing forward.

• Keep pressing up until your arms are straightened; keep your wrists aligned above your elbows.

• Lower slowly, maintaining control and tension through your chest.

2. Incline Dumbbell Bench Press

By adjusting your weight bench to an incline position, you can perform incline dumbbell bench presses, a variation that transfers the load to your upper chest and shoulders. The bench will assist your posture's symmetry and stability. 

How to do it:

• Adjust the bench to a 30–45° incline.

• Keep your shoulder blades pressed into the bench and core tight.

• Lower dumbbells slowly to the upper chest, elbows at about 45°.

• Press upward until arms are fully extended, avoiding shoulder shrugging.

3. Decline Dumbbell Bench Press

Let’s not forget the third member of the dumbbell bench press trio—the decline version. With this one, you’ll be targeting the pecs, biceps, triceps, and anterior deltoids. Using a bench to help you maintain a decline position reduces shoulder strain and strongly activates the lower pecs. 

How to do it:

• Set your bench to a slight decline (15–30°).

• Anchor your feet securely under the pads.

• Lower dumbbells to mid-chest, then press back up in a controlled motion.

4. Dumbbell Fly

Dumbbell flyes isolate your pectoral muscles, enhance shoulder joint flexibility, and help develop your chest by targeting your inner fibers. Use an adjustable weight bench for spinal support and to avoid overextending your shoulders whenever you try to do big stretches. 

How to do it:

• Lie flat or on an incline bench with a dumbbell in each hand, palms facing each other.

• Until you can feel a stretch in your chest, lower your arms out wide with your elbows slightly bent. 

• Bring the dumbbells back together above your chest, squeezing at the top.

5. Dumbbell Pullover

Another bench workout you’ll love is the dumbbell pullover. It’s great for improving your shoulder mobility, plus it works your chest, lats, triceps, and posterior deltoids—great for adding variety to chest or back workouts! Using a bench will help you achieve a greater range of motion because the elevation will support shoulder rotation and full extension safely. 

How to do it:

• Lie flat with your upper back on the bench, hips low, holding one dumbbell with both hands.

• Keep your arms slightly bent and lower the weight behind your head.

• Pull the dumbbell back over your chest, keeping control throughout.

6. Incline or Decline Push-Ups 

Push-ups are a timeless upper-body exercise, and using an adjustable weight bench lets you modify the difficulty instantly. Placing your hands on the bench creates an incline push-up (easier), while elevating your feet on the bench increases the challenge (decline push-up).

How to do it (Incline Version):

• Place your hands shoulder-width apart on the bench.

• Keep your body in a straight line from head to heels.

• Lower your chest toward the bench under control.

• Press back up while keeping your core tight.

How to do it (Decline Version):

• Place your feet on the bench and hands on the floor.

• Maintain a neutral spine.

• Lower your chest toward the floor.

• Push back up without letting your hips sag.

7. Incline Bicep Curl

Performing bicep curls in an incline position forces your biceps to go through a larger range of motion by fully stretching them. This works the long head of the biceps, the part that’s responsible for the biceps peak. Doing this on a bench will help you maintain the incline angle, and this position prevents swinging or momentum, which might affect your workout’s effectiveness. 

How to do it:

• Sit on a 45-degree angle on your adjustable weight bench with arms hanging straight down.

• Hold dumbbells with palms facing forward.

• Curl slowly upward, keeping elbows still.

• Lower until your arms are fully extended.

8. Dumbbell Preacher Curl

Here’s another great way to build your biceps: the dumbbell preacher curl. It’s good, especially for working the short head of the muscle, and a weight bench will lock your arms in place for strict and effective contractions. 

How to do it:

• Adjust your bench to about 75° and rest one arm on the pad. You can rest your other hand on the pad for support. 

• Hold the dumbbell with your palm up.

• Curl upward slowly, squeezing your biceps.

• Lower back down until arms are nearly straight.

9. Overhead Dumbbell Extension

A classic exercise for the triceps, the overhead dumbbell extension builds your arm strength and also improves your shoulder stability. That’s why using an adjustable weight bench for it is helpful. You’ll need the back support and assistance to keep your posture aligned and stable. 

How to do it:

• Sit upright on your bench with the backrest at 90°.

• Hold one dumbbell overhead with both hands.

• Lower the weight behind your head until your elbows bend about 90°.

• Extend arms back to the top without flaring elbows outward.

10. Dumbbell Skull Crusher

Don’t let the name scare you! The dumbbell skull crusher means no harm. In fact, skull crushers build your pressing power and triceps, which can help you get better at bench and overhead lifts. It’s also great to do on adjustable benches to keep your shoulders and elbows aligned. 

How to do it:

• Lie flat on the bench with dumbbells extended above your chest.

• Bend elbows to lower weights toward your temples.

• Extend arms back to starting position under control.

11. Tricep Dips (Bench Dips)

With just your bodyweight, tricep dips can help strengthen different muscle groups: your triceps, chest, and front shoulders. They’re pretty simple and effective, so you can do this at any fitness level. Using a bench lets you perform deeper dips, allows you to have better range of motion, and easy progression by adding some weight plates. 

How to do it:

• Sit on the edge of the bench and place your hands beside your hips.

• Slide off, keeping legs extended with your knees slightly bent.

• Keep lowering your body until your elbows reach a 90-degree angle.

• Press through your palms to lift back up.

12. Single-Arm Dumbbell Row

Next on our list is the dumbbell row, an excellent exercise for building a strong back. By targeting your lats, rear delts, and core, it helps improve your posture and your pulling strength. Your adjustable weight bench can provide the stability needed to perform this exercise, so all you need to do is focus on proper form and muscle contraction. 

How to do it:

• Place one hand and knee on the bench.

• Keep your back flat and grab a dumbbell with the opposite hand.

• Pull the weight toward your hip, squeezing your shoulder blade.

• Lower under control, maintaining a stable spine.

13. Chest-Supported Dumbbell Row

Another way to do the dumbbell row is its chest-supported variation. By isolating your upper back and rear delts (without straining your lower spine), your posture gets corrected and pulling mechanics strengthened. You can prevent swinging, ensure strict form, and full back engagement by doing this exercise on your adjustable weight bench. 

How to do it:

• Lie chest-down on a flat or low-incline bench.

• Hold dumbbells with palms facing each other.

• Row both weights toward your torso, pause, then lower slowly.

14. Step-Up

Step-ups are definitely easier to learn than some of these adjustable weight bench exercises. It’s pretty easy to pick up because it mimics natural movement patterns like climbing stairs. It’s also a joint-friendly way of building leg strength, improving balance, and core coordination. With a bench, you’ll be able to control intensity and easily maintain form throughout the movement. 

How to do it:

• Stand facing the bench, feet shoulder-width apart.

• Step one foot onto the bench and press through your heel.

• Bring the opposite knee up for balance, then step down carefully.

• Alternate sides for even development.

15. Bulgarian Split Squat

Known as one of the best lower-body exercises out there for strengthening your legs, improving your balance, and developing your glutes, is the Bulgarian split squat. Beyond these benefits, this exercise also improves the flexibility of your hips and control for single-leg movements. When you do this on an adjustable bench, its elevated back foot can increase stretch and tension, allowing your quads and glutes to be targeted more effectively. 

How to do it:

• Stand about two feet in front of the bench.

• Place one foot behind you on the seat.

• Lower your back knee toward the floor.

• Press through your front heel to stand back up.

16. Glute Bridge (Feet-Elevated)

Here’s another glute-building exercise for you: the feet-elevated glute bridge. It’s not just great for warming up or finishing leg day. It’s also excellent for strengthening your posterior chain and stabilizing your hips, while supporting your lower back. With a raised setup using your bench, you increase glute and hamstring tension as you maintain a neutral spine. 

How to do it:

• Lie flat on the floor with feet resting on the bench, knees bent.

• Using your heel, lift your hips off the floor. 

• Hold briefly, then lower under control.

If you want to compare hip thrusts and glute bridges to choose which one to include in your workout routine, read this guide. 

17. Hip Thrust

We all know and love hip thrusts for working on the glutes, but did you know that it also works your hamstrings, quads, and core muscles? Because of this, it supports lower back health and helps develop explosive power [1]. It gets even better if you use an adjustable workout bench because the elevation deepens hip extension, activating the glutes with a fuller range of motion. 

How to do it:

• Sit with your upper back leaning against the bench and keep your feet flat on the floor.

• Place a barbell or weight across your hips if desired.

• Drive your heels to lift your hips. Do this until your body forms a straight line.

• Squeeze your glutes at the top, hold, and steadily lower your hips back down. 

18. Bench Sit-Up

Need an easy way to increase resistance when doing sit-ups? The bench sit-up can help you with that. Adjusting your weight bench to different angles, incline, or decline, can intensify this movement that works your core, lower abs, and hip flexors. 

How to do it:

• Anchor your feet under the bench or have a partner hold them.

• Engage your core and slowly sit up to a 90° position.

• Lower back down under control.

How to Structure Exercises for an Adjustable Weight Bench

An adjustable bench workout can be customized to match your fitness goals, fitness level, and preferences. Here are some examples of designing your training routine based on goals: 

For Strength (low reps, high load):

• 4–6 reps per set

• 3–5 sets per exercise

• Focus on compound lifts. Some of these are bench presses, rows, and split squats.

For Hypertrophy (muscle growth):

• 8–12 reps per set

• 3–4 sets

• Include isolation exercises like flyes, curls, and skull crushers

For Endurance or Fat Loss:

• 12–20 reps per set

• 2–3 sets

• Use lighter weights and shorter rest periods

Full-body circuit example:

• Flat Dumbbell Bench Press (chest)

• Single-Arm Dumbbell Row (back)

• Bulgarian Split Squat (legs)

• Overhead Dumbbell Extension (arms)

• Bench Sit-Up (core)

• Perform 3 rounds with 60 seconds rest between circuits. 

Adjustable Weight Bench Training Tips

Already doing adjustable weight bench exercises, but need better results? Follow these recommendations:

• Maintain proper form: Focus on posture and slow, controlled movement. Keep your shoulder blades stable and avoid arching the lower back.

• Control your tempo: If you keep a steady pace, you’ll build better muscle activation and reduce the risk of injury.

• Use different angles: Changing the bench angle shifts muscle activation for a more complete workout.

• Start light: Begin with lighter weights to learn proper technique before increasing load.

• Track progress: Jot down weights, reps, and sets to monitor your improvement over time. 

Adjustable Weight Bench Exercises: Conclusion

Whether you’re doing these adjustable weight bench exercises in your home gym without a spotter or at a commercial gym while waiting for your turn on a machine, these movements could be the next great additions to your routine. An adjustable bench is definitely one of the best investments you can get. As we’ve seen here, there are plenty of movements we can use this for by just adding dumbbells or barbells. You can even design a full-body routine with it. 

So if you’ve just started building your garage gym or you’re looking for a replacement bench, make sure you get a high-grade, sturdy one that will last years of serious training. Explore our adjustable weight benches today and find one that matches your needs. 

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