Workout Bench Exercises without Equipment & Dumbbells

This is an excellent exercise to strengthen your chest, particularly the upper part of it. It also works your shoulders and triceps.

This is an easier version of the traditional press ups. Perfect for beginners or to focus on the lower part of your chest.

This is a powerful weight training exercise to strengthen and build your pecs. It must be in your chest workout routine.

If you want to focus on the lower part of your chest muscles, this is a great training for that. Just pay attention to perform the move correctly.

By setting your adjustable bench to inclined level, you can target your upper pecs better. But, be careful, do not set the board to a too high inclined level, because it works your shoulders more than your chest.

This is a very powerful exercise for your chest, but most of the people do it badly. As a result it works the triceps instead of the pecs. Just follow this tutorial to learn how to perform it correctly.

This is a good exercise to finish your chest training since it stretches, but at the same time strengthen, your pecs well. You can do it also on decline and incline positions.

It is one of the most powerful exercises to strengthen and build your shoulders. The best is if you do it on an adjustable workout bench that is set into right-angled position since you back is supported. You can do it also on a flat bench, but you tighten your core to keep your balance and the proper posture of your body.

If you want to shape and strengthen your shoulders, do this exercise.

This similar to the regular lateral rise but since you have to bend forward, it works the rare part of your shoulders more.

Another exercise to focus on your rare delts.

This is an excellent bodyweight exercise to boost the power of your shoulders.

For this workout, you will need an adjustable bench set into an inclined position. That will help you to target your back instead of your rear deltoid. So, follow this tutorial carefully.

An important exercise to strengthen your back muscles.

Within this collection, you can find ten abdominal exercises you can do on a workout bench with dumbbells and with no equipment. These are advanced exercises that will boost the power of your core.

Dragon flag is one of the most impressive abs exercises, but it is also an effective exercise to build strength and size in the abs.

With the help of this exercise you can train your upper and lower abs effectively.

A great move to strengthen your entire core.

Back extension is a very beneficial move to strengthen your lower back and spine muscles. By using a weight bench, you can go deeper as if you do it on the floor. This way the range of motion is longer. Hence, more effective.

Learn powerful weight bench leg exercises to have a compete lower body training at home. Build strength and muscle mass.

It is simple yet very effective bodyweight exercise to shape and strengthen your triceps.

An excellent exercise that provides a full range of motion for your triceps. Hence, makes them big and strong.

With the help of this workout you can increase the size of your triceps. However, you should perform it correctly, because it will work your rare delts. So, follow the guide.

Other name dumbbell skull crusher. It needs focus to engage your triceps and keep your elbow behind you head.

This is an excellent exercise to make your biceps bulky.