10 Elite Bench Exercises You’re Missing Out On

Let’s be real—most people see a workout bench and think, “Cool. Time for some chest presses.” And sure, that’s a classic move. But here’s what nobody tells you: an adjustable bench is way more than a spot to lie back and pump iron. It’s secretly one of the most versatile tools you can own.

Seriously, once you know how to tweak the angles and positions, you unlock a whole new level of training. Whether you’ve got a home gym that rivals a boutique studio or a cozy corner with just the essentials, this one piece of equipment can hit every major muscle group—without taking up your whole floor.

And no, you don’t need a dozen machines or fancy setups. All it takes is a little creativity, a few smart moves, and your trusty adjustable bench. Ready to level up? Let’s break down 10 underrated exercises that will change the way you see that bench forever.

1. Incline Dumbbell Rows

Forget bending over with a sore back—set your bench at a 45-degree incline, lie chest-down, and row those dumbbells from underneath. This angle takes momentum out of the picture and really isolates your upper back.

Why it rocks: Your rear delts and mid-back get all the love, and your lower back gets a break.

2. Decline Push-Ups

Think regular push-ups are tough? Try propping your feet up on the bench and going at it. The decline shifts the load toward your upper chest and shoulders, giving you a serious upgrade from the standard floor version.

Tip: Keep that core tight so your hips don’t sag mid-rep.

3. Bench Step-Ups

No fancy plyo box? No problem. Grab your dumbbells, step up onto the bench, and drive through your heel. Simple? Sure. Easy? Not so much.

Why it’s worth it: Builds single-leg strength, boosts balance, and sneaks in some cardio without leaving the spot.

4. Seated Overhead Press

Move your bench upright, grab some dumbbells, and press overhead while seated. Being locked into the bench forces your shoulders to work harder—no sneaky leg drive to help you here.

Bonus: Saves your lower back and keeps the focus right where it belongs—on those delts.

5. Bulgarian Split Squats

Ah, the exercise everyone loves to hate. Put one foot behind you on the bench, step forward, and drop into a lunge. It’ll light up your glutes, quads, and hamstrings in the best (and worst) way.

Friendly warning: Keep your chest up and your knee tracking over your front foot so you don’t lean too far forward.

6. Incline Chest Flyes

We all know chest flyes, but doing them on an incline? Game-changer. By adjusting the bench, you shift the work higher on your chest, adding depth and shape where you might be missing it.

Keep it light: This move isn’t about going heavy—focus on slow, controlled reps.

7. Bench Hip Thrusts

No barbell? No worries. Sit on the floor with your upper back against the bench, roll a dumbbell onto your hips, and thrust upward. Squeeze at the top, lower slow, repeat. Your glutes will thank you (eventually).

Why it works: Isolates your glutes better than squats and doesn’t beat up your lower back.

8. Incline Bicep Curls

Here’s a sneaky way to make curls harder. Lean back on an incline bench and curl from that stretched position. You’ll feel it more at the bottom, and you’ll get a bigger range of motion.

Fun fact: Research backs this up—incline curls activate your biceps more than standard curls.

9. Bench Pike Push-Ups

Want stronger shoulders but no overhead weights? Try this. Put your feet on the bench, hands on the floor, and shift your body into a pike position. Lower your head toward the floor like an upside-down push-up.

Challenge accepted: The steeper the angle, the more it mimics an overhead press.

10. Bench V-Ups

Lie flat on the bench, grip the sides, and raise your legs and torso at the same time into a V. This one’s a sneaky core killer—and being on the bench helps you stretch lower at the bottom for an extra burn.

Why it’s elite: Less neck strain than floor V-ups, deeper range for stronger abs.

The Bench You Didn’t Know You Had

Once you stop thinking of your bench as just a spot to press or sit, it opens up so many more options. An adjustable bench gives you angles and setups you can’t get on the floor. By shifting incline, decline, and flat positions, you’re targeting muscles in fresh ways, pushing through plateaus, and making each workout count.

And let’s be honest—there’s something satisfying about getting a full-body workout from one simple piece of equipment. It’s clean. It’s effective. It’s efficient.

If you’re working with limited space or just want to keep your gym looking sleek, a bench like this is a no-brainer. With a couple of dumbbells and the right moves, you’ve basically got an entire gym condensed into one tool.

Quick Bench Tips

A few things to keep in mind while you’re trying out these exercises:

• Always check that the bench is locked into place, especially for incline or decline moves.

• Test new angles with bodyweight first if you’re unfamiliar with the setup.

• Don’t rush—controlled reps win every time over swinging weights around.

Taking a few extra seconds to set up safely makes a huge difference in how your workout feels—and how long you stay injury-free.

Your New Favorite Gym Staple

At the end of the day, the adjustable bench is way more than just a platform to lie on. It’s the unsung hero of strength training—a low-key powerhouse hiding in plain sight.

These 10 exercises aren’t gimmicks. They’re smart, effective ways to get more out of your bench, whether you’re chasing strength gains, muscle definition, or just want to mix things up without needing a room full of gear.

So next time you’re eyeing that bench in your gym, don’t just think “press.” Think step-ups, hip thrusts, rows, curls, lunges—and a hundred other ways to challenge your body.

Because honestly? It’s not just a bench. It’s your ticket to a better, stronger you.