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Updated by FitBodyHome on Feb 12, 2022
Headline for Workout Bench Exercises without Equipment & Dumbbells
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Workout Bench Exercises without Equipment & Dumbbells

The ultimate list of exercises that requires only a weight bench and a pair of dumbbells or even without equipment. Hence, you can work out at home.


Decline Push-Up

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


Incline Push-Up

Incline Push-Up

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

Dumbbell Chest Press

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

Decline Dumbbell Bench Press

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.

Dumbbell Incline Chest Press

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.

Dumbbell Pullovers

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.

Flat Bench Dumbbell Flys

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.

Dumbbell Shoulder Press

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.


Seated Dumbbell Side Lateral Raise

Seated Dumbbell Side Lateral Raise

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

Seated Rear Dumbbell Lateral Raise

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

Prone Rear Delt Raise

Another exercise to focus on your rare delts.

Floor V Press with Bench

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

Seated Reverse Fly

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.

Dumbbell Bent-Over Row (Single-Arm)

An important exercise to strengthen your back muscles.

10 Weight Bench Exercises for Abs

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 (Bruce Lee’s Signature Exercise)

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.

Seated Flat Bench Leg Pull In

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


Flat Bench Lying Leg Raise

Flat Bench Lying Leg Raise

A great move to strengthen your entire core.


Hyperextension on Flat Bench

Hyperextension on Flat Bench

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.

6 Weight Bench Leg Exercises for Total Lower Body Training

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


Bench Dips

Bench Dips

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

Dumbbell Seated Overhead Tricep Extension

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

Triceps Kick Backs

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.

Laying Dumbbell Tricep Extension

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

Dumbbell Concentration Curl

This is an excellent exercise to make your biceps bulky.