The concept of training the body dates back thousands of years to ancient Persia, long before modern gyms and advanced equipment were available. Today, whether you work out at a gym or at home, one essential tool remains: the weight bench.
If you’re only using the bench for basic chest presses, you’re not getting the most out of it. A strong and balanced chest comes from working the chest muscles in different ways. Whether you want to build your upper chest, correct strength imbalances, or focus on the lower pecs, these bench exercises can help you train more effectively and grow faster with the Ativafit Multi-purpose bench. Level up your chest workouts with the Ativafit Multi-purpose Weight Bench.
What is a Weight Bench?
A weight bench is a staple piece of equipment for resistance training, facilitating a wide range of exercises that focus on developing chest strength, improving posture, and enhancing overall stability during training. Whether you are working on muscle groups such as the chest, shoulders, or core, a bench assures correct form and optimizes your range of motion.
One standout option for a home gym is the Ativafit Upgraded Multi-Purpose Weight Bench, designed for comfort, performance, and space optimization. Unlike old-fashioned benches, this bench features a 13.8-inch-wide, cushioned seat and seven adjustable backrest positions, providing extreme versatility for a full range of upper body and lower body exercises. Whether you're performing incline presses, flat benching, core conditioning, or even leg strength training, the Ativafit adjustable bench positions provide full control over your training angle and intensity.
Why is the Ativafit Multi-purpose Weight Bench a Standout for Chest exercises?
The Ativafit Upgraded Multi-purpose Weight Bench is more than just another workout bench; it's a smart, space-saving tool meant to optimize your chest training with support for total-body development.
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Heavy-duty construction: Built with a sturdy all-steel frame and triangular base, it provides exceptional support, holding up to 800 lbs when seated and 500 lbs during exercise.
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Adjustable versatility: With seven backrest positions, it is simple to alternate between flat, incline, and decline positions to engage your chest from every angle.
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Space-saving design: It folds down by 80% and forms a narrow 10-inch profile that can fit under most beds or in cabinets, perfect for small spaces in homes.
Best Weight Bench Exercises for Building a Bigger Chest
Your bench isn't just for flat presses; it's a versatile tool for serious chest development. These exercises target your upper, middle, and lower chest to help you build size, strength, and definition where it counts.
1. Dumbbell Bench Press
The bench press is probably the first exercise that comes to mind when talking about gym benches. Dumbbell bench press with weight works on your pecs, delts, and triceps. The dumbbell bench press gives you a greater range and is safer than the traditional bench press. Here's how you do it:
Photo: Youtube@ATHLEAN-X™
- Set the bench at an incline or flat.
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Lie on your back on the bench.
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Hold an Ativafit 66 lbs adjustable dumbbell in each hand, with your arms wide, to the sides of your shoulders.
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Your palms should face forward, away from us.
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Now, push the dumbbells above your chest by extending the elbows unless your arms are completely straight.
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Now, slowly return to your former position.
2. Dumbbell Fly
Do you want to build the perfect chest? The dumbbell fly is one of the best exercises that targets your pecs, triceps, biceps, delts, and forearms. To do the exercise, you will again need a bench.
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Lie on your back on the flat bench with adjustable dumbbells in each hand, held straight above your chest, and your hands should face each other.
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Now lower the dumbbells with your arms wide. Maintain a fixed position by bending your elbows at about 10 degrees to protect the joints.
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Stop when you feel your chest is stretched well.
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Pull the 27.5 lbs adjustable dumbbells back to the start position by squeezing your pecs together.
3. Decline Pushups
Push-ups are a full-body exercise that engages multiple muscles throughout your body. You use your body weight to train your muscles, especially muscles in the chest. Decline push-ups are just an advanced variation of push-ups.
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You begin in the standard push-up position.
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Put your hands down your chest at shoulder level. It should be wider than your shoulders.
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Now, put your legs on the Ativafit multi-purpose adjustable bench. Lower your body by squeezing your primary muscles.
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Go as low as possible and get back to the start position gradually.
4. Incline Dumbbell Press
Incline presses work your upper chest and front shoulders, often complementing flat bench exercises. This variation provides your chest with a fuller, more chiseled appearance.
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You begin by placing a bench at a 30–45° incline.
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Sit with 88 lbs of adjustable dumbbells in each hand, resting on your thighs.
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Lie back and move the dumbbells to chest level with palms facing forward.
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Press both weights above your chest while squeezing your pectorals.
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Slowly lower the Ativafit dumbbells to the original position with control.
5. Single-Arm Dumbbell Press
This individual bench press variation helps develop core strength and stability while reducing muscle imbalances. It's excellent for working out more than your chest.
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Lie flat on a pro adjustable bench with one adjustable dumbbell in your hand.
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Keep your feet flat, core tight, and the other arm at your side.
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Press the dumbbell straight up until your arm is fully extended.
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Lower the weight slowly while keeping your torso steady and upright.
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Repeat on the other side to work both sides evenly.
5. Decline Bench Press
The decline bench press engages the lower chest more than the classic flat bench. It's best for achieving a balanced, strong upper body.
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Position your bench with a slight incline (about 15–30°).
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Lie back and hook your feet under the support.
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Hold an Ativafit adjustable dumbbell or barbell over your chest.
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Lower the weight to your lower chest in a controlled manner.
Conclusion
A weight bench is a very affordable gym accessory. Whether you buy it for your home setup or your gym, it will serve multiple purposes. These exercises were some of the many possible exercises you can perform on a bench. Try them!
Frequently Asked Questions
How often should I train my chest per week?
It's best to train your chest two times a week for most individuals. This enables the muscle to grow while allowing your body time to recover.
Can I use dumbbell presses if I don't have a bench?
Yes, you can do floor presses. They still engage your chest and triceps, but with a reduced range of motion.
Are decline exercises good for developing my chest?
Not necessary, but they serve to aim at the lower chest, giving your chest a more pronounced and balanced appearance.