Top 15 Strength Training Workout at Home with Bench You Can Practice Easily

1. Dumbbell Bench Press

One of the most effective chest exercises ever performed is this one, which is performed on a weight bench.

Lie Flat on the bench and keep your feet on the ground. Hold a dumbbell in each hand, bringing your arms above shoulder level, straight out in front of you. Slowly lower the weights to your chest level, then return them to the original position. Control your movements and ensure your back is straight throughout the exercise.

• Reps and Sets: 3 sets of 12 reps

2. Incline Dumbbell Bench Press

The incline dumbbell bench press is yet another helpful bench workout that the individual can perform at home.

Sit on an incline bench at an incline of 45 degrees. Take a dumbbell in both hands and place both on your thighs. The dumbbells should be positioned at the chest level with the palms facing forward. Push the weights and stretch your arms out completely. Now, slowly lower the dumbbells and return to the chest level in a smooth and fluid motion.

• Reps and Sets: 3 sets of 12 reps

3. Decline Bench Dumbbell Pull-Over

This form of the bench press works your chest, triceps, and lats more than the normal one. As you lower the weight behind your head, it stretches your back and chest.

Lay down on a decline bench with your feet secured. Hold a dumbbell with each hand above your chest. Lower the dumbbell in an arc behind your head until you feel a stretch in your chest. Pull the dumbbell back to the starting position above your chest in a controlled motion.

• Reps and Sets: 3 sets of 12 reps

4. Incline Bicep Curl

Add the Incline Bicep Curl to your workout to build muscular arms.

Sit on an incline bench at an angle of 45 degrees and hold a dumbbell with arms hanging down in each hand. Curl the dumbbells upward, keeping your upper arms stationary until they reach shoulder level. Squeeze your arms, then slowly move the weights back to where they started. 

• Reps and Sets: 3 sets of 12 reps

5. Incline Bench Barbell Row

Place the body on the incline bench with an angle of 45 degrees or less. Stand with feet shoulder-width apart and take a barbell with both of the hand with your hands at the width of your shoulders. Lower your barbell to its initial position, linking your lower chest, and raise the bar to the starting position, wreathing it with your shoulder blades. Return the barbell to its initial position using a slow and deliberate method.

• Reps and Sets: 10 reps of max 275 lb

6. Bench Dips

Sit on the bench, placing your hands next to your hips. Slide off the bench, supporting your weight with your hands. Lower your body by bending your elbows until your arms form a 90-degree angle. Raise your arms and push back up to the starting position.

• Reps and Sets: 3 sets of 15 reps

7. Bulgarian Split Squat

Position your body approximately two- to three feet away from the bench and place one leg on the bench behind you. Sit back on your front leg in the sitting position until your front thigh lays parallel to the ground. Maintain your chest up and stare. Push through your front heel to return to the initial position required to continue the dance.

• Reps and Sets: 3 sets of 10 reps per leg

8. Bench Leg Raises

Place your hands on your hips and stand with your feet shoulder-width apart. Your back should be straight. Bring your legs to shoulder height and level, forming a 90-degree angle with the upper trunk. Slowly bring your legs down without letting them touch the bench. Your stomach muscles should be engaged during the execution of the movement.

• Reps and Sets: 3 sets of 15 reps

9. Step-Ups with Bench

Stand facing a bench. Put one foot on the bench and make sure that it is steady. Push through that foot to lift your body and bring your other foot to rest on the bench. Return to the same foot, then repeat this pattern with the opposite foot. Do not bend at the waist, and always keep your core engaged.

• Reps and Sets: 3 sets of 12 reps per leg

10. Feet-Elevated Cross-Body Mountain Climb

Lay flat on the floor with your feet on the bench and your hands in a plank position. Lift your right knee towards your left hand, then return to the original position. Do the same with your left knee towards the right elbow. Go on switching, remembering to keep your core tight and body straight.

• Reps and Sets: 3 sets of 15 reps

11. Feet-Elevated Hip Thrust

Sit on the ground with your upper back against a bench and feet elevated on it. Place a weight across your hips if desired. Drive your hips upward by squeezing your glutes until your body forms a straight line from shoulders to knees. Be careful as you lower your hips back down. 

• Reps and Sets: 3 sets of 1 minute

12. Russian Twists

Please sit on the bench, draw your legs off the floor, and bend at your knees. Lean your body backward a little while straightening your back. Take a dumbbell or grasp one hand with the other. Twist your body to the right, then twist it to the left, starting from your abdomen. Your core muscles should be working throughout the movement.

• Reps and Sets: 3 sets of 20 reps

13. Plyo Bench Plank Hold

This exercise is among the most challenging bench exercises ever!

Sit on a bench, then put your hands on their shoulders and try to bend your legs backward as you make a plank-like position. Sit up straight and flatten your stomach. Tap your feet on the bench and then on the floor as quickly as possible.

• Reps and Sets: 2 sets of 12 reps

14. Burpees with Bench

Stand facing a bench. Place your hands on the bench and jump your feet back into a plank. Perform a push-up, then jump your feet back towards the bench. Stand up and jump, raising your arms overhead.

• Reps and Sets: 3 sets of 10 reps

15. Push-Ups with Bench

Stand with your back straight and your hands shoulder-width apart on a bench. Bring your chest down to the bench and bend your arms. Lift yourself back up to the starting position by making your arms straight. During the action, keep your core tight and your body straight. 

• Reps and Sets: 3 sets of 12 reps

Common Mistakes to Avoid

To make sure your workout is safe and effective, don’t do these typical mistakes: 

• Don’t Overload Weights
• Don’t skip Warm-Ups and Cool-Downs
• Always maintain proper form