Journal
3 Dumbbell Moves That Shine With a Bench
How to Get the Most Out of Your At-Home Strength Training
A sturdy, adjustable bench is one of the most underrated tools in any fitness setup. It opens the door to hundreds of movement variations that can strengthen, support, and stabilize your entire body. Here are three exercises that show exactly why the bench deserves a permanent place in your home gym.
1. Dumbbell Skull Crusher (Triceps Extension)
What you’re seeing:
Lying back on the bench with dumbbells held above the chest, bend at the elbows to lower the weights towards your forehead, then extend the arms back to full length.
Why the bench matters:
The flat surface supports the spine and keeps the body in a neutral position, allowing for full control through the elbow joint. That support helps you isolate your triceps — the muscles on the back of your upper arms — without straining your shoulders or back. A bench also lets you move through a deeper range of motion than the floor, increasing the stretch and strength payoff.
2. Bulgarian Split Squat
What you’re seeing:
With one foot elevated on the bench behind and holding dumbbells at your sides, bend the knee and hip simultaneously to lower into a single-leg squat.
Why the bench matters:
By elevating the back leg, the bench challenges balance and forces the front leg to do most of the work — building strength in the quads, glutes, and hamstrings. The angle also deepens the stretch in the hip flexors, improving mobility while enhancing lower-body stability. This is a full-body challenge in disguise, and the bench is what makes it possible.
3. Dumbbell Hip Thrust
What you’re seeing:
With shoulder blades anchored on the bench and dumbbells resting on the hips, drive through the heels to lift the hips until the body forms a straight line from shoulders to knees.
Why the bench matters:
The elevated position allows for a greater range of motion than floor bridges, activating the glutes and hamstrings more effectively. The bench also provides a stable base for the upper body, so you can focus on squeezing your glutes at the top of every rep for maximum muscle engagement.
The Bottom Line
A bench isn’t just a piece of furniture — it’s a foundation for better form, greater range of motion, and safer strength training. Whether you’re working upper body, legs, or glutes, the bench helps you unlock full-body potential with just a set of dumbbells.