When most people hear the word " weight bench, " they immediately think of the classic bench press. Perhaps incline bench presses and a few variations for the chest. But a weight bench can do much more. With a little creativity and functional thinking, you can transform it into a versatile training tool for the whole body – far removed from standard programs.
In this article, we present 10 unusual but extremely effective exercises that you can perform on the weight bench (also from the ATLETICA range) – for new training stimuli, more fun, and maximum results.
1. Dynamic Hip Thruster on the Weight Bench
- Target muscles : Glutes, hamstrings, core
- Equipment : Flat bench, optional weight plate
Sit sideways in front of the bench, lean your upper back against it, and raise your hips until your body forms a straight line. Hold for 2 seconds, then slowly lower. Unknown? Maybe. Effective? Absolutely.
Variation:
Single-legged, with a resistance band, or with a mini pause at the top for maximum glute activation.
2. Bank skate push-offs (explosive power & coordination)
- Target muscles : Legs, glutes , core, coordination
- Equipment : Flat bench
Stand sideways to the bench with one foot on it. Explosively jump to the other side and land with the other foot on the bench – like a skater. This is a full -body plyometric workout with a focus on explosive strength and coordination.
3. Reverse Plank Bench Reach
- Target muscles : torso, back , shoulders
- Equipment : Flat bench
Start in a reverse plank position with your hands on the bench. Now alternately extend one arm upwards and backwards. This unassuming exercise trains shoulder stability , coordination, and core strength at a high level.
4. Kneeling Lateral Bench Slides
- Target muscles : Core, latissimus, chest
- Equipment : Flat bench, slide pads or towel
Kneel in front of the bench. Place your hands on slide pads on the bench and slide sideways in a kind of " sideways roll" “ The core remains tight. This controlled anti-rotation exercise is perfect for functional core training.
5. Bulgarian Hamstring Curls on the Bench
- Target muscles : hamstrings, glutes, calves
- Equipment : weight bench, mat
Place your feet on the bench, back on the floor. Now, using your heels, pull your buttocks toward the bench by bending your knees. This is a variation of Nordic curls, but on a bench — and much safer for beginners.
6. Banded Bench Row
- Target muscles : Back , shoulder blade control, biceps
- Equipment : mini band , flat bench
Lie face down on the bench. Wrap a mini-band around your hands and pull your elbows back in a controlled manner , keeping your stomach firmly on the bench. Ideal for posture and back strength without heavy weights .
7. Bench Pike Push-ups
- Target muscles : shoulders, triceps, core
- Equipment : Bench, own body weight
Place your feet on the bench, hands on the floor – body in “V “ Form. Now do shoulder push-ups. An alternative to handstand push-ups, but safer — and incredibly effective for the shoulders.
8. Elevated Side-Lying Adductor Raises
- Target muscles : Adductors (inner thighs), core
- Equipment : Weight bench
Lie on your side on the bench with your lower leg extended over the edge. Slowly raise your lower leg – in a controlled manner, not bouncing. This exercise is often neglected , but it's invaluable for injury prevention .
9. Kneeling Bench Lat Pull Over
- Target muscles : Lats, chest, abs
- Equipment : dumbbell , bench
Kneel in front of the bench, stomach on the seat . Grab a dumbbell and place it behind your head with your arms straight. This controlled variation of the pullover isolates the lats better than the classic lying version .
10. Single-Leg Elevated Calf Raise
- Target muscles : calves, foot stability , balance
- Equipment : Weight bench or plyo box
Place the ball of one leg on the edge of the bench, optionally holding onto the wall. Lower your heel with control and then push yourself up powerfully. Ideal for calf isolation — more functional than machine training.
Conclusion: The weight bench is (much) more than chest press
With a little creativity , your weight bench can become a multifunctional piece of equipment for functional strength training. You do n't need any machines — just a stable bench, your own body weight, or a few resistance bands and dumbbells.
These exercises not only train individual muscle groups, but often also your coordination, stability and posture – and offer exactly what many classic plans neglect .
