Back to Ressourcer

Bench Workouts for a Full Body Workout

A weight bench is one of the simplest and most effective tools for full body training. With just a bench and a set of dumbbells or a barbell, you can train your upper body, lower body and core in one session. Bench workouts are ideal for home gyms, PT studios and commercial gyms, offering versatility, stability and easy progression.

This guide breaks down a simple full body bench workout that is easy to follow and suitable for all fitness levels.

Why Use a Bench for Full Body Workouts?

Training with a bench allows you to target more muscle groups through a greater range of motion. It supports proper lifting positions, improves balance and helps build strength safely.

Key benefits of bench workouts include:

  • Train the full body with minimal equipment

  • Improve strength, muscle tone and stability

  • Suitable for beginners and advanced athletes

  • Easy to adapt for home or gym training

Full Body Bench Workout

Bench Press

Muscles worked: Chest, shoulders, triceps

Lie flat on the bench with feet on the floor. Press dumbbells or a barbell from chest level to full arm extension, then lower with control.

Seated Shoulder Press

Muscles worked: Shoulders, triceps, upper body stabilisers

Sit upright on the bench with core engaged. Press dumbbells overhead, keeping ribs down and movement controlled.

Bench Row

Muscles worked: Back, biceps

Support one hand and knee on the bench. Pull the weight towards your body, keeping your back flat and core engaged.

Bulgarian Split Squat

Muscles worked: Glutes, quads, hamstrings

Place one foot on the bench behind you. Lower into a split squat and drive through the front foot to stand.

Bench Hip Thrust

Muscles worked: Glutes, hamstrings

Rest your upper back on the bench with feet flat on the floor. Drive hips upward and squeeze the glutes at the top.

Seated Shoulder Press

Muscles worked: Shoulders, upper body stabilisers

Sit upright on the bench and press dumbbells overhead, keeping your core tight.

Tips for Better Results

Prioritise good technique before increasing weight. Keep movements controlled and choose loads that allow you to complete all reps with good form. 

Simple, Effective Full Body Training

Bench workouts provide a straightforward way to train the full body using minimal equipment. A quality weight bench allows you to build strength, improve stability and train consistently, whether at home or in the gym.

Smart training starts with simple tools and good movement.

Check out our Weight Bench Buying Guide to find your perfect bench