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Your home, garage, or basement gym isn't complete without the perfect weight bench! 

Weight benches benefit heavy-lifters and casual fitness enthusiasts as the platform for dumbbell workouts and barbell workouts within a power or half-rack or to superpower your multi-station home gym and perform exercises with your Smith Machine. carries the most best and most comprehensive weight bench options, from fully adjustable, flat/incline/decline, flat benches, and more. 


Have questions about weight benches for your home gym or facility? We're here to help!


What exercises can you do with a weight bench?

With a weight bench, your workout options are vast and varied! The possibilities are endless, whether you have a flat, adjustable, or even a specialty bench like a preacher curl bench. 


  • Flat Bench Press: The classic exercise for building chest muscles. Use dumbbells or a barbell, depending on your preference.
  • Incline Dumbbell Press: Focuses on the upper chest. Adjust the incline angle for increased difficulty.
  • Decline Dumbbell Fly: Isolates the pectoral muscles for definition.


  • Dumbbell Row: Strengthens various back muscles. It can be done with one or two dumbbells, seated or standing.
  • Reverse Fly: Targets the rear deltoids and upper back. Use dumbbells or a cable machine.
  • Supermans: Strengthens your lower back and core. Lie on your stomach with arms and legs extended, lifting them off the ground simultaneously.


  • Dumbbell Shoulder Press: Works the entire shoulder girdle. Can be done seated or standing.
  • Lateral Raise: Isolates the medial deltoids for sculpted shoulders. Use dumbbells or a cable machine.
  • Arnold Press: A combination of a shoulder press and front raise, hitting multiple muscle groups simultaneously.


  • Skull Crushers (lying tricep extensions): Isolates the triceps for definition. Use dumbbells or a barbell lying on a bench.
  • Dips: Works the entire triceps and chest. It can be done on a dip bar or bench using your body weight or adding weights.
  • Overhead Triceps Extensions: Another isolation exercise for the triceps. Use dumbbells or a cable machine.


  • Dumbbell Biceps Curls: A classic biceps exercise. Can be done seated, standing, or with various curl variations.
  • Preacher Curls: Isolates the biceps with focused contraction. Use a preacher curl bench or attachment.
  • Hammer Curls: Targets the brachialis muscle alongside the biceps for a more defined look. Use dumbbells with a neutral grip.


  • Crunches: Engages the abdominal muscles. Can be done with variations like decline crunches or leg raises.
  • Planks: Strengthens the entire core and stabilizes the spine. Hold for as long as you can with proper form.
  • Russian Twists: Rotational exercise that targets the obliques and core. Use a medicine ball or dumbbell.


  • Step-ups: Works the quads, glutes, and hamstrings. Use a bench or sturdy platform.
  • Dumbbell Lunges: A challenging exercise for leg strength and balance. Can be done forward, backward, or walking lunges.
  • Glute Bridges: Strengthens the glutes and hamstrings. Lie on your back with knees bent and lift your hips off the ground.

Watch this video to see even more exercises you can do on a weight bench: