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Where to start with your home gym – A workout bench! If you are just wondering whether to build your own home gym, you are probably asking yourself the question: where is the best place to start? You need equipment that is versatile, space-saving, and reliable. So… a bench is a great place to start!


A bench - not just for with a barbell

In traditional strength training, the bench is associated mainly with upper body exercises, targeting the muscles in your chest, arms, and shoulders. However, it is worth looking a little more creatively at what we can do with a good bench. For many, this stable base in combination with various types of free weights will become the center of your training.


Which bench to choose?

  • If this is to be your only training bench, choose the most versatile one.
  • It absolutely should have an adjustable backrest. It would be good if the seat was also slightly adjustable.
  • It should be extremely stable so much so that you can even jump on it.

Convenience and safety are also important - pay attention to the thickness of the sponge-padding and the edges of the bench itself. Whilst your safety is of the utmost importance, not ruining your home is also key so, - the bench must have special protectors on the feet, ideally rubber.

A bench is a great choice, as it can be extended with a preacher stand, a device for exercising the legs or a squat/barbell rack - it should therefore have a handle designed for this purpose, which doesn’t not interfere with other exercises.


Which muscle groups can be exercised with the bench?

All. Though it has special emphasis on the upper body, a creative person can also perform exercises for the legs and buttocks.

Shoulders: 1. Pressing dumbbells over the head in a sitting position, 2. Sideways raises in a sitting position, 3. Side raises in a lying position, on the back of the bench (extremely precise exercise for the back of the shoulders), 4. Arnold press in a sitting position, 5 one-sided, lying lateral raises.

Chest: 1. Conventional barbell/dumbbell bench press – incline/decline for variations. 2. Leafs on a bench in a horizontal or oblique position, 3. Triceps Extensions i.e., "lift-over" a dumbbell lying on a bench or in a position across the bench.

Back: 1. one-arm dumbbell curls – ideal if the bench is on an incline here, 2. lying on the bench in an oblique position and doing dumbbell rows.

Abdomen: 1. pull the knees to the chest while lying on the bench, 2. lifting the shoulders and torso from the ground with the lower limbs resting on the bench, 3. abdominal tension (pocketknives) in the transverse position on the bench.

Biceps: 1. Forearm curls, elbow resting on the thigh, 2. alternating or simultaneous curls with dumbbells in a sitting position.

Triceps: 1. French bench press, lying on a bench or sitting down, 2. forearms straightening (alternating or simultaneous) with dumbbells in a sitting position, 3. forearms bending backwards on the bench.

Legs and buttocks: 1. Bulgarian squat with one leg resting on the bench, 2. hip thrusts with your back resting on the bench in a transverse position.

The above-mentioned exercises require only a bench with an adjustable bench. If your bench is additionally equipped with a preacher stand or a device for exercising the legs, you have more options.

We should also remember that many exercises do not really require any equipment (e.g., push-ups), or only weights in the form of barbells and dumbbells (squats, lunges, etc.). If you add such exercises to the ones, we suggested using the bench, your training plan will be complete. Probably enough to convince you to buy a training bench?

Check out our full range of weight benches here: https://www.k-sport-uk.co.uk/products/weight-benches

Tags: helpful exercise equipment