A weight bench is an extremely versatile piece of equipment. You can perform an effective full-body workout which will improve strength, muscle size, and endurance using just a bench and a pair of dumbbells. Weight benches are useful for home gyms as they do not take up much space and are reasonably inexpensive, costing between $50 and $300 as of 2011.
Split Squats
Split squats, also called Bulgarian split squats, are highly recommended by strength coach Mike Boyle, who believes they can aid in developing lower body strength, as well as balance and mobility at the knee joint without putting pressure on the spine. Hold a dumbbell in each hand, stand with your bench 2 feet behind you, and place one foot on it. Keep your head and chest up, and gradually bend your standing leg until your back knee is 2 inches from the floor, then push forcefully up until your standing leg is straight. Perform four sets of eight reps on each leg.
Incline Dumbbell Press
Set your bench so it is at a 30-degree angle. Sit on the bench with a pair of dumbbells on your lap, and lean back against the support. Bring the dumbbells up to your shoulders, and have your palms facing up. From here, forcefully push the dumbbells up and in, so they meet in the middle above your chest with your arms fully extended. Pause for a second, then lower the weights back to your shoulders. Perform three sets of eight reps to really work your chest and triceps.
Single Arm Row
Single arm rows train your back, biceps and core. With your bench completely flat, grasp a dumbbell in your left hand. Place your right hand and right leg on the bench, so that your body weight is supported and your back is flat. Start with your left arm fully extended, then forcefully pull the dumbbell up toward your ribs. When it is an inch away from your body, pause for half a second, and then lower it under control to the starting position. Aim for four sets of 15 reps per arm in every workout.
Dumbbell Shoulder Press
Set your bench at a 90-degree angle so that it resembles a chair. With a dumbbell in each hand, sit on the bench and bring the weights up to your shoulders. Press the dumbbells up so that you finish the movement with them above your head and your arms fully extended, then lower them back to your shoulders. Perform five sets of five reps to build shoulder and tricep strength. Trainer and coach Eric Cressey believes that performing presses with dumbbells instead of barbells is safer for the shoulder joints.
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