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A fitness instructor providing guidance to a female client performing a dumbbell row exercise on a red bench at a Major Fitness home gym
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5 Essential Exercises with a Folding Weight Bench

The unsung hero of home gyms everywhere isn't the flashiest piece of equipment. It's the folding weight bench!

Space-saving, versatile, and a true staple. Here at Major Fitness, we love the humble folding bench, ours is lovingly called the PLT01, coming in either Red or Black, with the option to get a set of dumbbells with any purchase.

Looking to get a full-body workout in? We've got you covered. In this blog, we'll share 5 exercises you can do with a folding weight bench. No rack needed here!

1. Bench Press Variations

The foundation of any upper body workout, bench presses target your chest, shoulders, and triceps. Grab a set of dumbbells you're comfortable with, and alternate between flat, incline, and decline positions to target different muscle groups and add variety to your routine. New to workouts in general? This is a fantastic place to start, we recommend using Stronglifts infamous 5x5 routine as a starting point too!

2. Dumbbell Rows

Perfect for strengthening your back and improving posture. Using one side of the bench for support, you can focus on isolating the back muscles, ensuring each side works equally hard. We recommend a mirror for this one to check your form and how you straighten your back. Unsure? Check this video:

3. Shoulder Press

Sitting upright on your folding bench allows you to perform shoulder presses with impeccable form. This exercise targets your deltoids and can be varied in intensity by adjusting the weights. A tough one if you're not used to working your shoulders, our advice is to start light with this one and work your way up.

4. Tricep Dips

Utilize the edge of your folding bench for tricep dips, an excellent exercise for targeting the triceps and adding definition to your upper arms. Adjust the difficulty by extending your legs further or adding weight. Great superset addition!

5. Step-ups

Turn your bench into a platform for step-ups, engaging your lower body muscles, including quads, glutes, and hamstrings. This exercise also improves balance and coordination, making it a functional addition to your routine.

Why a Folding Weight Bench?

It's about practicality and convenience. For home gym owners, it's a typical "buy once, cry once" ordeal - nobody wants to be moving around two different seats for different positions. The PLT01 uses a simple but solid pin system to lock in any angle or position.

This adaptability makes it suitable for beginners and experienced athletes alike, ensuring your home workouts remain dynamic, challenging, and effective.

Wrapping Up

These five exercises provide a starting point for utilizing a bench to its full potential, targeting major muscle groups for a balanced and comprehensive fitness routine.

With Major Fitness, achieving your fitness goals at home has never been easier or more accessible. If you're in the market for new home gym equipment, we take both quality and value very seriously! Check out our best sellers for more.

 

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