Maximise Your Workouts: Top Adjustable Bench Exercises For Every Muscle Group

Adjustable bench exercises are a game-changer in any fitness regimen. Whether you’re looking to target your core, enhance your pecs or sculpt your hamstrings, an adjustable bench is your ultimate workout partner.

In this guide, we delve into adjustable weight bench exercises for each muscle group, exploring how they’re performed and their benefits.

Shoulder

1. Lateral raises

The lateral raise is one of the best adjustable bench exercises for strengthening and defining the middle deltoids. These are the small, triangular muscles on the top and side of your shoulders. They’re crucial for stabilising the shoulder joint and lifting your arms to the sides. Focusing on your lateral deltoids can help you achieve broader, more powerful-looking shoulders.

• Sit on the end of the bench with your feet flat on the floor. Grab a pair of dumbbells with a neutral grip and hold them down at your sides.
• Slightly bend your elbows to protect the joints and lift the dumbbells out to your sides. 
• Hold the position briefly to maximise the tension on the deltoids. Then, lower the dumbbells back down to your starting position. 

2. Dumbbell shoulder press

The dumbbell shoulder press not only targets the shoulder muscles but also engages the triceps and chest. This allows you to lift heavier weights compared to other shoulder-specific exercises.

• Set your bench to an angle between 90 and 60 degrees. 
• Press the dumbbells upward and together above your head, then lower them until your elbows are just below parallel to the ground. 

Chest

1. Dumbbell bench press

The dumbbell bench press stands out as the ultimate chest builder. Using an adjustable bench, you can modify the backrest angle to target different parts of your chest.

• Flat bench press — Lay flat on the bench, plant your feet firmly on the ground and press the barbell from chest level to above. This classic move targets the middle part of your pectorals.

• Incline bench press — Set the bench to a 30 to 45 degree angle. This variation shifts the focus towards the upper chest, engaging the clavicular portion of your pecs for that shelf-like appearance.

• Decline bench press — Using a decline bench helps target the often-neglected lower chest, helping to achieve a full, rounded look.

2. Chest flys

These adjustable weight bench exercises isolate the pectoralis major muscle group, emphasising correct form. They’re excellent for warming up or cooling down, complementing more intense workout routines.

• Lie on the bench, pressing the dumbbells up over your chest with your palms facing each other. 
• Pull your shoulder blades back against the bench and brace your core.
• Rotate your wrists so your pinkies come slightly closer together.
• Bend your elbows slightly, then lower the weights down to the sides.
• Complete the movement by lifting the weights back up, stopping just before they touch at the top. 

Back

1. Dumbbell pullover

The classic dumbbell pullover targets the large, wing-shaped muscles in your back and enhances upper body flexibility. 

• Lie flat on your bench and press one dumbbell upwards so it’s over your face.
• Extend your arms toward the ceiling, over your chest.
• Inhale and extend the weights back and over your head, keeping a strong back and core. It will take about 3 to 4 seconds to reach a fully extended position with the weights behind your head.
• Exhale slowly and return your arms to the starting position.

2. Single arm rows

Single-arm dumbbell rows are a powerful way to isolate and strengthen each side of your back individually. This adjustable bench exercise involves resting one knee and one hand on a bench for stability, allowing your other arm to perform the row. 

• Grip a dumbbell in your left hand and position your right knee and right hand on the left side of the bench for support. Plant your left foot firmly on the floor and extend your left arm downward, holding the dumbbell.
• Firmly press your right hand into the bench to anchor yourself, then drive the dumbbell towards your waist.
• Gradually straighten your arm to lower the dumbbell back to the starting position.

Legs

1. Bulgarian split squats

A Bulgarian split squat is a variation of the traditional split squat, featuring the back leg elevated on a bench. This single-leg adjustable bench exercise engages the same muscles as a regular squat — calves, hamstrings, glutes and quads — but intensifies the focus on one side while improving balance.

• Holding one or two dumbbells, position the top of your back foot on the bench behind you. Place your front foot forward to establish a stable stance. 
•  Lower your body into a lunge or squat until the top of your thigh is parallel to the ground. 
• After completing your set, switch legs and repeat the movement.

2. Leg extensions

This adjustable bench exercise strengthens the muscles supporting the knee and enhances joint stability. It’s great for getting a ‘muscle pump’ as it boosts blood flow to the quads, aiding muscle growth and recovery.

• Set your bench flat. Secure one end of the band around the back of the bench and loop the other end around your ankle. 
• Lie down flat on the bench. Extend your leg to create a 90-degree angle, keeping your thigh still.
• Perform this exercise one leg at a time for optimal focus and form.

To maximise the effectiveness and safety of these exercises, consider consulting a fitness professional to tailor the workout to your specific needs, especially if you have existing injuries or health concerns.

Push your limits with Life Fitness

The right adjustable weight bench exercises can elevate your workouts and achieve your fitness goals faster. At Life Fitness, we offer commercial-strength benches engineered for both comfort and durability,

Designed for various workouts, these multi-adjustable benches are perfect for any setting, from small studios to large fitness centres. Order online or contact us to learn how our products can transform your fitness environment.