Full-Body Bodyweight Bench Workout

bench workout

I love going and working out in the gym, but I’m also all about workouts — like this bodyweight bench workout — that you can do anywhere.

I think it’s especially important to have some good, versatile workouts in your arsenal now that summer’s right around the corner and lots of us are traveling more than usual.

It’s easy to make excuses not to exercise while you’re on the go. If you know of some quick, full-body workouts that you can do anywhere with little-to-no equipment, those excuses won’t fly!

I love this workout because it’s easy to adapt depending on what you have available.

If you have no exercise equipment at all, you can do it with just a bench (or a chair, or a couch, or a coffee table). You could even do it using a park bench while your kids play outside!

If you do have access to exercise equipment, you can also make it more challenging by adding some weight or using a resistance band. The options are endless.

Bench Workout: The Warm-up

Start the workout with these three exercises. They will help you get your body primed and ready for the workout:

Thread the Needle

This is great for opening up the chest and upper back.

I recommend doing them before any kind of squatting exercise so you can work on your posture and avoiding tipping too far forward while you’re doing them.

Prone Hand Releases

I know in my last workout post I referred to these as push-up hand releases. I think “prone hand releases” is a better name, though.

If anyone knows of the technical name for this exercise, if there is one at all, please let me know so I stop making a fool of myself.

90-90 Hip Switches

I also recommend these before squatting. They help to open up the hips and make it easier for you to squat deeper than you’d be able to if you hadn’t done any kind of warm-up.

Bench Workout: The Moves

Once you’ve finished the warm-up, it’s time to get into the actual workout. It’s comprised of just the following three exercises:

Bulgarian Split Squats

Avoid stepping out too far from the bench when you do these. Make sure you’re breaking at the hips and send them back and down toward the ground, too.

A lot of people step out way too far when they do these squats and turn them into a quad isolation exercise. Don’t be one of those people.

Remember, too, that it’s okay for your knee to go past your toes when you’re squatting.


If you’re a beginner, stick to incline push-ups with your hands on the bench. If you’re more advanced, try decline push-ups with your hands on the floor and your feet on the bench. If you’re intermediate, just stay on the floor.

Whichever variation you try, make sure you keep these guidelines in mind to make sure you’re doing push-ups properly. The same rules apply no matter where your hands and feet are positioned.


The same rule for push-ups applies to planks.

Beginners, hands on the bench, feet on the floor. Intermediate, hands and feet on the floor. Advanced, hands on the floor, feet on the bench.

Don’t let your hips sag down toward the ground. Squeeze your glutes and engage all the muscles of the core.

Bench Workout Video Breakdown

Confused about any of the exercises for this bench workout? Here’s a video breakdown to help you out:

If you try this workout, please let me know in the comments down below!

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