Adjustable Workout Bench Exercises

Adjustable Workout Bench Exercises

Exercising on an adjustable workout bench is one of the most effective and efficient ways to build and tone your muscles. You can perform a variety of exercises on an adjustable workout bench, such as chest presses, incline flies, and dumbbell flies.


Further, you can adjust the seat angle to sculpt different muscles depending on what type of exercise you choose.


Adjustable workout bench exercises are also great for cardio workouts. Because you can incorporate aerobic movements like squats, lunges, and step-ups while adjusting the height of the bench throughout the workout.


In this blog post, I’ll explain some healthy adjustable workout bench exercises that are good for fitness.

What Exercises Can I Do at Home With a Bench?     

Here are 7 exercises you can do with a bench that will help you reach your fitness goals.

1. Bench Pushups

This classic exercise works your chest, shoulders, triceps, and core muscles. Place your hands on the top edge of the bench and assume a plank position with your feet on the floor.


Slowly lower yourself until your chest nearly touches the bench, then press up until you’re back in plank position. Repeat for as many reps as desired.

2. Decline Pushups

This variation puts more emphasis on your upper chest muscles than regular pushups do. Put your feet on the bench while keeping your hands firmly planted on the ground below it.


Then perform a standard pushup motion from this position. As with all pushups, be sure to keep your core engaged throughout each rep.

3. Dumbbell Step-Ups

Step-Ups combine leg and core strength for an all-in-one exercise. That can be done with or without extra weight like dumbbells or kettlebells.


Place one foot flat on top of the bench and press up onto it using your heel as support before bringing your other foot up to meet it at the top.


Reverse this motion to complete one step-up rep before alternating legs and repeat for as many reps as desired.

4. Incline Sit-Ups

Traditional sit-ups work both abs and hip flexors, but adding an incline makes them even more effective at targeting those muscles.


Lie back against the incline of the bench with your knees bent and your feet flat on the ground. Then use your abdominal muscles to bring yourself up into a sitting position before lying back down again for one rep.  

5. Tricep Dips

This exercise targets the triceps, deltoids (shoulders), and lats (back). Place palms firmly behind you on either side of the bench with legs extended out in front of you.


Feet can remain flat on the floor or be elevated by placing them securely against another wall or surface. Then bend elbows before pushing off using tricep strength. So that arms are straight again at full extension for one rep.

6. Waiters Walk

You’ll need two light weights or kettlebells for this exercise. Which helps build balance while strengthening core muscles plus shoulders and traps (upper back).


Stand tall holding one weight in each hand directly above the shoulders then take small steps forward. While maintaining good posture throughout each step for one rep before turning around and walking back in the reverse direction.

7. Step Lunges

Lunges strengthen quads (thigh), glutes (butt) plus hamstrings (back of legs) when done correctly. To start this exercise make sure the knee does not extend beyond the toes during the lunge motion.


Place one foot securely atop the bench while maintaining good posture throughout the movement before lowering the body into the lunge position. During lunge repetitions, maintain a tall posture between each rep.

Are Adjustable Benches Good for Bench Press?      

Adjustable benches are good or not, let’s take a look at their pros and cons. So we can make a decision.  

The Pros of Adjustable Benches

  1. Using an adjustable bench, you can customize your workout.
  2. With an adjustable bench, you can change the height and angle of the bench to suit whatever exercise you're doing.
  3. You can hit all your muscles from different angles, which can result in stronger and more balanced muscle growth.
  4. Additionally, multi-tasking equipment can help you save money in the long run.
  5. Adjustable benches are also incredibly versatile.
  6. As well as offering a variety of exercises, you can do free weight exercises such as shoulder presses or chest flies.

The Cons of Adjustable Benches

Of course, there are some drawbacks (not for health) to using adjustable benches.


  1. They tend to be pricier than regular flat benches.
  2. Adjusting them for different exercises can be time-consuming if done manually.

Is It Worth Getting an Adjustable Bench?              

If you're serious about your weight-room game, an adjustable bench is a must-have. You can get better results in a shorter amount of time by using an adjustable bench during your workout routine.


Here are some reasons why is an Adustable bench worthy.


  • Whether it's adding incline or decline options to ensure you hit those muscle groups correctly.
  • With an adjustable bench, you have the freedom to come up with routines that are tailored specifically to every part of your body.
  • Since they fold away nicely, you don't have to worry about dealing with a large chunk of equipment.
  • All in all, an adjustable bench is worth the investment if you're serious about getting fit.


Whether you’re looking to tone muscle groups like arms or legs, increase flexibility through stretching exercises, or practice balance-related moves an adjustable bench can help in all.


Adjustable benches are becoming increasingly popular pieces of gym equipment due to their convenience and versatility. They allow users to customize their workouts while providing extra support during free weight exercises.


Although they may come with slightly higher price tags than flat benches, they generally save money in the long run. It replaces the need for multiple pieces of equipment and provides numerous features in one product.


In a nutshell, you can perform many exercises using an adjustable workout bench. Get more ideas from google and Pinterest and try as many exercises as you can.

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