Effective At Home Bench Press Workouts: Best Bench Exercises for Strength Training 

Has the at home bench press workout been sitting on your list of home workouts to try for some time now, but you still haven’t gotten around to it? You’ve been missing out on so many benefits. A few benefits of bench presses include stronger arms, more chest and shoulder strength, and increased pressing power. 

There’s no need to despair, though, because in this article, we’ll share four at home bench press workouts that you’ll want to try. Let’s start. 

What Is an At Home Bench Press Workout?

An at home bench press workout is a fitness routine that involves lifting weights such as dumbbells, a barbell, or other resistance tools such as kettlebells, resistance bands, swiss bars, etc. at home. Since you’re not working out at the gym, you’ll most likely have access to the most basic equipment like dumbbells and barbells. For this reason, we only included workout routines that are doable with dumbbells or barbells. 

Please don’t forget that an at home bench press workout and an ordinary bench workout are not the same thing. While you can do the latter with a bench at home and train your whole body, the former requires weightlifting and benefits your upper body.

Why Should You Do at Home Bench Press Workouts?

At home bench press workouts provide an extensive suite of benefits for those who do them. Besides increasing muscle growth and strength, the at home bench press workout can increase bone density by up to 3.6%. Like most weight bench exercises, an effective bench press will activate several of your muscles at once, from your pec major to your triceps brachii and anterior delts. This is one of the main reasons you should incorporate the bench press into your home strength training routine.

During your at home bench press workout, train with a full range of motion. In other words, complete a full chest-to-arm extension in each rep. Training with a full range of motion enhances neuromuscular adaptation or makes it easier for your brain and your muscles to work together better. Your arms, upper chest, and other body parts involved in the exercise also become stronger. This improves your endurance, helping you gradually increase the intensity of your workouts while avoiding injury.  

How Should You Incline Your Bench for Maximum Strength Gains During Your Bench Workout with Weights?

Different variations of bench inclinations can help you achieve optimal results in your weight bench workout. In a study on how bench press variations affect muscle activity, researchers found that you tend to lift heavier weights when you keep the weight bench flat. If you incline or decline the weight bench at an angle, you’ll have to lift lighter weights. Also, the inclined bench press activates the biceps about 60% less than declined and flat bench presses but increases triceps activation. 

Best Bench Press Exercises 

1) Curl + Press

This at home bench press workout combines an inclined bench press with a hammer curl. While at it, move the dumbbells slowly and deliberately throughout the exercise. Avoid jerking or rushing through transitions so that you’ll be able to get a better strength training workout. Aim to engage your core, maintain stability, and avoid arching your back. Inhale as you curl, exhale as you press, and control your breath on the way down.

Step-by-step Guide 

• Incline your weight bench at a slight angle.
• Hold a dumbbell in each hand.
• Let your arms hang straight down at your sides, keeping your shoulders back and chest up.
• Curl the dumbbells upward in a controlled manner using a hammer grip.
• Focus on engaging your biceps and avoid swinging or using momentum.
• Stop when your hands reach shoulder height.
• Rotate the dumbbells into an overhand grip (palms facing forward) as you prepare to press.
• Press the dumbbells overhead until your arms are fully extended. At the top of the press, the dumbbells should be perpendicular to your shoulders.
• To reverse the motion, lower the dumbbells back to shoulder height and transition back to the hammer grip as you lower the dumbbells back to the starting position.
  

2) Arnold Bench Press

As you execute the at home bench press workout, you’ll discover that you’ll exert your major muscle groups, particularly your shoulder, chest, and triceps. Remember to bend your elbows at a natural angle to protect your shoulder joints. Also, keep your back pressed against the bench to prevent lower-back strain. Don’t arch your back outwards or slouch. 

Step-by-step Guide 

• Hold the dumbbells at chest level with a neutral grip.
• Bend your elbows and slightly tuck them toward your torso.
• As you press the dumbbells upward, rotate your wrists outward so that your palms face forward at the top of the movement.
• At the top, the dumbbells should be directly above your shoulders, and your arms should be straight but not locked.
• Pause briefly to ensure that your arms are stable.
• Lower the dumbbells in a smooth and controlled manner. 
• As the dumbbells return to chest level, rotate your wrists back to the neutral grip. 

3) Decline Skull Crusher

The skull crusher is the perfect exercise to strengthen your triceps. Depending on your strength level, you can use a barbell, dumbbells, or an EZ bar for this at home bench press workout. Whichever weight you choose to use, ensure that you don’t let it fall too quickly when lowering your arms. Use a controlled motion for the full engagement of your triceps. 

Step-by-step Guide 

• If you’re using a barbell, hold it with an overhand grip. Using dumbbells? Hold one in each hand using an overhand grip as well. Extend the barbell or dumbbells fully above your shoulders. 
• Keep your elbows close to your ears and maintain a slight bend in your elbows to protect the joints.
• Bend your elbows to lower the barbell or dumbbells toward your forehead. 
• Keep your upper arms stationary throughout the movement. Only your forearms should work.
• Stop when the weights are near your forehead.
• Extend your arms to press the weights back to the starting position. 

4) Dumbbell Pullover 

In the course of this at home bench press workout, you should feel a deep stretch in your lats and a slight burn in your shoulders. Below, we’ll discuss two versions of this exercise: the flat bench version and the cross-bench version. 

a) Flat Bench Press Position

This at home bench press workout routine offers greater support for your body but doesn’t engage your core that much and limits your range of motion. It’s also beginner-friendly.

Step-by-step Guide 

• Lie lengthwise on the bench with your entire back, head, and glutes supported.
• Hold one dumbbell with both hands. Press each palm against the inside of the upper dumbbell plate in a triangle grip.
• Extend your arms fully above your chest, keeping a slight bend in your elbows to reduce joint strain.
• Tighten your core and keep your feet flat on the floor.
• Slowly lower the dumbbell in an arc behind your head. 
• Keep your elbows slightly bent and avoid locking them as the weight moves.
• Pull the dumbbell back to the starting position. 

b) Cross-bench Position 

The cross-bench position is harder to execute because you’ll need to use your body as a bridge. However, it activates your chest, lats, core, and glutes and encourages you to go through a fuller motion range. 

Step-by-step Guide 

• With your feet and glutes supporting you, position your upper back and shoulders horizontally across the bench to form a “bridge”.
• Keep your hips lifted to form a straight line from your shoulders to your knees.
• Hold the dumbbell the same way as prescribed for the flat-bench version.
• Extend the dumbbell above your chest. Keep your arms straight with a slight bend in the elbows.
• To stabilize your hip bridge, engage your glutes and core.
• Lower the dumbbell in an arc behind your head, keeping your elbows slightly bent. Focus on the stretch in your chest and lats as you lower it. 
• Work your chest, lats, and core to bring the dumbbell back above your chest.
• Don’t drop your hips during the movement. Maintain the bridge position throughout. 

Frequently Asked Questions 

How can I do bench press at home? 

If you have a barbell and a bench, you’re all set for the classic bench press. If you don’t have a bench, use dumbbells and lie on the floor. You can also try push-ups with your hands elevated on books or a sturdy surface to mimic the bench press movement.

What is 5 4 3 2 1 bench press? 

It’s a training method where you do sets of 5 reps, then 4, then 3, and so on, increasing the weight each time you reduce the reps. It’s great for building strength and pushing your limits in an at home bench press workout.

Is 3 sets of 10 bench press enough? 

It depends on your goals. If you’re new to lifting, 3 sets of 10 is a good starting point. But if you want to build serious strength or muscle, you’ll likely need to increase the weight, sets, or reps over time.

Can pushups replace bench press?

Push-ups are awesome, but they don’t exactly replace an at home bench press workout. They work similar muscles, but bench press allows you to lift heavier weights. If you can’t bench press, push-ups are a great alternative.

What to use if you don’t have a workout bench? 

A sturdy coffee table, a few stacked boxes, or even the floor can work. Just make sure it’s stable and can support your weight. You can also use dumbbells instead of a barbell, which requires less support.

Final Thoughts on at Home Bench Press Workouts

As you incorporate the bench press into your home gym routine, you’ll enhance both strength and muscle development. All you need is a bench with a dumbbell, and you’ll efficiently train your full-body muscles, targeting not only your chest muscles—including the lower chest—but also engaging the upper and lower sides of your body. 

Remember to keep your feet shoulder-width apart and adjust your form to avoid straining your muscles. Finally, don’t forget to warm up with dynamic movements to increase mobility and prepare your muscles for the workout. Good luck with your at home bench press workout!