Moves You Should Be Doing on an Adjustable Bench

We love adjustable bench workouts because they’re extremely versatile and allow users of any fitness level to perform powerful workouts that work out your arms, abs, legs, and glutes with just the bench and a set of dumbbells. 

Whether you’re already working out using an adjustable bench or are new to utilizing this piece of equipment, we’re providing you with some awesome moves you should be doing on an adjustable bench. 

Upper Body Exercises

Hammer Bench Press

Works Out: Chest

To perform this workout all you need to do is grab a pair of dumbbells and lie face-up on a weight bench. Place your feet flat on the floor and position your hands by your shoulders with dumbbells in both hands. Next, straighten your arms and lift the weights over your chest. From there lower the dumbbells until they nearly touch your chest, then press back up. 

​Decline Pushups

Works Out: Chest & arms

To perform this exercise you’ll need to get into a plank position. Your hands should be underneath your shoulders, and your feet should be placed on the bench. Doing so increases the amount of body weight you’ll lift which makes this workout harder. 

Next, lower your body until your chest is almost touching the floor then push back into your starting position. 

Single Arm Row

Works out: Biceps, lats, upper back, and traps

Position your feet at a shoulder-width distance, and hinge forward at your hips while maintaining a flat back. Then place your right foot on a bench while holding a dumbbell in your left hand. Next, bend your right elbow and pull the dumbbell up to the side of your chest, then slowly lower your arm back to the starting position. 

Triceps Dip

Works out: Triceps

To perform this exercise sit on the edge of a bench and place your palms facedown on the bench next to your thighs, with your fingers gripping the edge. Place your feet flat on the floor in front of you. With straight arms, move forward until your hips and butt are in front of the bench, then bend your elbows and lower your hips until your upper arms are parallel to the floor. To finish push back to your starting position.

Lower Body Exercises

Leg Lowers

Works out: Core

For this exercise, you need to lie down on the bench keeping your legs straight, while holding the bench with your palms down. Lift your legs up into the air forming a 90-degree angle, then lower legs straight down. Your core should be engaged the whole time. 

Step Ups

Works out: Glutes, legs

To perform steps ups you’ll begin by standing next to the adjustable bench. Place one foot firmly on the bench then push your body up while stretching the opposite foot out at a 90-degree angle. Then lower yourself to your starting position and repeat with the other foot. To increase the benefit of this workout you can also do it while holding a pair of dumbbells. 

Pistol Squat Prep

Works out: Glutes, legs

Begin by standing in front of the bench with your feet together. Hold your arms straight out in front of your body and raise your right leg off the floor. Next push your hips back and lower your body until your glutes touch the bench, then push your body back to the starting position. 

Bonus: Full Body 

Lateral Bench Hops

Works out: Full body

To perform this exercise begin by standing with both feet together on one side of the bench, with both hands grip one side of the bench, toward the top of the bench. Jump up, pushing your body over to the opposite side of the bench, while holding the sides to support yourself. Finish the move by landing on the other side with a slight bend in your knees.