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5 Effective Bodyweight Bench Exercises for a Full-Body Workout

Access to a gym may not be within everyone's reach, but the path to fitness doesn't always demand a substantial financial commitment. Bench exercises offer a flexible means to attain a comprehensive full-body workout, and the beauty lies in their minimal equipment requirements. In this article, we'll delve into five bodyweight exercises tailored for bench utilization. Whether you're working out at the gym or have a bench at home, these exercises are your gateway to strength development, balance enhancement, and overall fitness improvement.

Bench Push-Ups:

Bench push-ups are an excellent variation of the traditional push-up that places less stress on the wrists and shoulders. Here's how to do them:

  1. Place your hands on the bench, slightly wider than shoulder-width apart.

  2. Extend your legs behind you, keeping your body in a straight line from head to heels.

  3. Lower your chest toward the bench, bending your elbows.

  4. Push back up to the starting position.

Bench push-ups target the chest, triceps, and shoulders.


Step-ups are fantastic for working the lower body and improving balance.

  1. Stand in front of the bench with your feet hip-width apart.

  2. Step one foot onto the bench.

  3. Push through your heel to lift your body onto the bench.

  4. Step back down and repeat with the opposite leg.

Step-ups engage the quadriceps, hamstrings, and glutes.

Bench Dips:

Bench dips are a great exercise for targeting the triceps and shoulders.

  1. Sit on the edge of the bench with your hands placed beside your hips, fingers pointing forward.

  2. Extend your legs in front of you and keep your heels on the ground.

  3. Lower your body by bending your elbows until your upper arms are parallel to the ground.

  4. Push your body back up to the starting position.

Bench L-Sits:

Bench L-sits are an effective core and triceps exercise that also improves your balance.

  1. Sit on the edge of the bench with your hands placed beside your hips, fingers pointing forward.

  2. Lift your body off the bench and extend your legs in front of you, keeping them parallel to the ground.

  3. Hold the position, engaging your core and triceps.

Bulgarian Split Squats:

Bulgarian split squats are a challenging lower-body exercise that targets the quadriceps and glutes.

  1. Stand a few feet in front of the bench, facing away from it.

  2. Extend one leg behind you and place the top of your foot on the bench.

  3. Lower your body into a lunge position, ensuring your front knee is above your ankle.

  4. Push back up to the starting position.

Bulgarian split squats effectively work one leg at a time, helping to improve balance and muscle symmetry.

To intensify your bench exercises, consider adding resistance by using weights. This can help you further challenge your muscles, promote muscle growth, and enhance the effectiveness of your workouts. Whether you incorporate dumbbells, barbells, or other weighted equipment, the additional resistance will enable you to progress and continue building strength and endurance.

Incorporating these five bodyweight bench exercises into your workout routine can help you achieve a well-rounded full-body workout, targeting various muscle groups. As always, ensure proper form and alignment when performing these exercises to maximize their benefits and reduce the risk of injury.

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