Did you ever use that foldable weight bench in your home gym and think to yourself – what more can one do with it? You’re not alone. Most gym users believe these movable benches are suitable for simple chest-pressing movements.
Well, I am here to let you in on a little secret. A foldable weight bench can give you a full-body workout targeting your chest, arms, shoulders, and back!
Read on to find the 12 best foldable bench exercises for toning and building strength in your entire body.
What is meant by Foldable Weight Benches?
A foldable weight bench or a portable workout bench is a padded seat adjustable to forms of incline or an even level. It offers steady bases for free-weight exercise equipment such as barbells or dumbbells. Some of the types include foldable benches where you can easily fold them when not in use. Available in all sorts of small, medium, and large sizes – and weight limits – any good bench should also be adjustable between flat, incline, or decline positions for more exercise variety.
The Benefits of Using a Foldable Weight Bench
There are many advantages to incorporating a foldable bench into your training:
●Enable safer lifting form by providing back support for demanding exercises like the bench press.
●Greater range of motion than ground-based moves for more muscle fiber activation.
●Convenient alternative if you don’t have access to large workout machines.
●Compact, portable size makes storage and transport easy.
●Fully adjustable angles let you target different muscle groups.
●Often more affordable than fixed benches.
The Main Types of Foldable Weight Benches
Foldable benches come in 3 main configurations based on the angles they can adjust to:
●Flat Bench: Only adjusts to a flat, horizontal position. Best suited for chest presses.
●Adjustable Bench: Adjusts between flat, incline, and decline angles. Provides the most versatility for both upper and lower body moves.
●FID Bench: Short for “flat, incline, decline”. Considered the gold standard for a home setup due to the 3 key angles offered.
Now that you’re familiar with the features and benefits of a quality foldable bench, let’s explore some of the best exercises you can do to create a well-rounded, full-body routine!
Chest Exercises with a Foldable Bench
A stable, supported torso allows you to safely lift heavier pressing movements involving the chest, shoulders, and triceps. Here are some top picks:
Dumbbell Bench Press
A compound movement that builds upper body pushing strength. Works the pecs, front delts, triceps, and core stabilizers.
How to perform:
●Lie back on the bench, feet planted on the floor. Hold a dumbbell in each hand above the chest with palms facing forward.
Muscles targeted: Chest, front shoulders, triceps
Incline Dumbbell Bench Press
Hits higher chest fibers by performing bench presses on an incline. Increased activation of front delts and triceps compared to a flat bench.
How to perform:
●Set bench to 30-45 degree incline. Lie back with dumbbells at chest height.
●Lower weights to the sides of the chest. Press back up above the chest in a controlled motion.
Muscles targeted: Upper chest, front shoulders, triceps
Decline Dumbbell Bench Press
Work lower chest fibers that can be hard to target. Safely holds you in place for a deeper stretch at the bottom by anchoring feet.
How to perform:
●Set bench to 30-45 degree decline. Hook feet under pads, lie back with dumbbells at chest.
●Lower to chest, elbows bent at 45 degrees. Press back up above the chest.
Muscles targeted: Lower chest, front shoulders, triceps
Dumbbell Flyes
Isolates chest muscles by moving arms in a “hugging” motion. Stretches pecs for increased flexibility and range.
How to perform:
●Lie on a flat bench with dumbbells raised above the chest, arms slightly bent.
●Keeping elbows fixed, lower weights out to sides in an arc. Bring arms back together above the chest, flexing pecs.
Muscles targeted: Chest (pectorals)
Well, now your chest, shoulders, and arms are surely feeling pumped after crushing those movements! Let’s keep those upper limbs burning with some targeted arm exercises…
Arm Exercises with a Foldable Weight Bench
Biceps, triceps, and forearms are essential for both aesthetic appeal and real-world strength. Use your bench to isolate them with these top exercises:
Dumbbell Preacher Curls
Biceps isolation exercise that eliminates body swing. Emphasises peak contraction at the top of the movement.
How to perform:
●Sit on the bench, arm resting on the pad with dumbbell hanging at shoulder height.
●Keep upper arm fixed. Curl the dumbbell up towards the shoulder, and hold the peak contraction for 1 second.
Muscles targeted: Biceps (emphasis on short head)
Dumbbell Skull Crushers
Works all 3 triceps heads in overhead extension motion. Keep elbows tucked to isolate arms.
How to perform:
●Lie back on a flat bench holding dumbbells above shoulders, arms bent 90 degrees.
●Keeping upper arms fixed, lower forearms back behind the head. Return along the same path to the starting position.
Muscles targeted: Triceps (long, lateral and medial head)
Dumbbell Tricep Kickbacks
Eliminates body momentum by stabilizing the upper body against the bench. Highlights triceps contribution.
How to perform:
●Place one knee and same-side hand on the bench, and hold the dumbbell in another hand at a 90-degree angle.
●Without moving your upper arm, straighten your forearm to lift weight behind you. Hold squeeze at top then control back down.
Muscles targeted: Triceps (lateral head)
Close Grip Bench Press
By narrowly placing hands on the barbell, shift emphasis from chest to triceps for arm development.
How to perform:
●Lie on a flat bench holding the barbell above your chest with a narrow, shoulder-width grip.
●Lower bar towards the middle chest. Press back up by straightening your arms.
Muscles targeted: Triceps, chest
Whew, was that pump intense or what? Now let’s shift focus to your back with these top foldable bench exercises…
Back Exercises with a Foldable Weight Bench
A sturdy, adjustable bench lets you safely maneuver into advantageous body positions to open up and train the many muscles of your back:
Single-Arm Dumbbell Row
Unilateral pulling exercise. Allows each side of the back to develop evenly by isolating one arm at a time.
How to perform:
●Place one knee and hand on the bench, spine neutral. Hold the dumbbell hanging below the other shoulder.
●Initiate row by squeezing shoulder blade, pulling dumbbell up to ribcage. Lower under control.
Muscles targeted: Lats, mid and lower traps, rhomboids
Dumbbell Pullover
Hits lats and serratus anteriorly in a sweeping motion. Provides decompression of the spine between pressing moves.
How to perform:
●Lie perpendicular along the bench with the head off the end and the dumbbell held above the chest.
●Keeping elbow fixed, lower dumbbell back behind the head in an arc. Return along the same path to the top position.
Muscles targeted: Lats, serratus anterior
Chest Supported Scapular Retractions
Targets smaller upper back muscles that stabilize shoulder blades. Improves posture and offsets front-of-body tightness.
How to perform:
●Lie face down on an inclined bench holding dumbbells by sides, palms facing each other.
●Initiate the movement by pinching shoulder blades together, hold for 2 seconds. Return to start without bending arms.
Muscles targeted: Rhomboids, mid and lower traps
Seal Rows
Reinforces scapular retraction while unilaterally hitting back musculature. Minimizes spinal loading compared to barbell rows.
How to perform:
●Lie chest-down on a flat bench holding dumbbells below shoulders, arms straight.
●Row dumbbells up towards hips by squeezing shoulder blades together. Control returns to the starting position.
Muscles targeted: Lats, traps, rear delts, rhomboids
Enhance Your Potential with Flybird Weight Benches
When it comes to high-quality, affordable home workout equipment, Flybird stands out from the competition. Specializing in weight benches that offer versatility for full-body training, Flybird engineers innovative features into surprisingly compact designs.
Our collection of foldable weight benches is perfect for home gyms or small spaces. Ranging from around $130-$150, these steel-framed benches can support over 600 pounds while taking up minimal floor space.
The FB139 offers 6 back angles and 4 seat adjustments to target any muscle group. An angled base provides stability for demanding lifts like squats or step-ups. At only 21 pounds, it folds down easily for storage.
For lumbar support during back exercises, the WP129 includes an adjustable waist pad. Soft, vegan leather cushions keep you comfortable through high-volume sets.
Full Capability with FB149
However, Flybird’s flagship is the versatile FB149 adjustable bench. Extending to 6 feet long, its 8 back positions and 3 seat angles enable a huge range of movements:
●Chest presses (flat, incline, decline)
●Shoulder presses
●Rows (seal rows, chest supported rows)
●Tricep extensions
●Bicep curls
●Ab work (crunches, leg raises)
●And much more!
Sturdy steel construction and thick foam padding provide stability for lifting up to 800 pounds. The bench folds nearly in half for convenient storage when not training.
For the price, no other adjustable bench comes close to matching the FB149’s functionality. It’s the ultimate base for a home gym.
Take Your Training Further with Flybird
Round out your Flybird setup with resistance bands or a weighted vest. Our equipment is thoughtfully designed for real results.
As you can see, a foldable weight bench is so much more than a one-trick pony! Used creatively across various body positions and angles, it truly unlocks a full-body workout that leaves no muscle untouched.
The beauty lies in the bench’s simplicity - no cables, pins, or gadgets required. Just solid, supported bodyweight training that builds up fitness one rep at a time.
Just be sure to start light as you learn proper form on new exercises , especially isolation moves involving smaller muscle groups. Quality over quantity is key.
The right bench, paired with care and dedication through smart programming, is your gateway to achieving wider shoulders, bigger arms, and a shredded back with gym-level results from the comfort of home!
