Adjustable Weight Bench Exercises

About adjustable weight benches

A weight bench is one of the most versatile pieces of fitness equipment you can find in any public or home gym, with or without additional weights. You can train virtually every single muscle group in your body, allowing you to ensure that your workouts can vary significantly based on your desired level of intensity. The benches found in our adjustable bench range are all variable, meaning not only do they support you through a standard seated or flat exercise, but offer you decline and incline options so that you can focus on muscles in ways that will maximize your results like no other. Being a foldable weight bench to maximise storage, if you are looking for the perfect home gym bench, look no further than the RPM Power range. 



A high-quality commercial weight bench like our portable weight benches means you can do exercises which boost muscle size, fitness and athletic endurance. It can offer you nearly all the benefits of a gym workout from the comfort of home. There are many distinct advantages of having an adjustable bench in your home. If you’re committed to getting strong and building muscle, then one of the RPM power adjustable benches is the perfect device for you. We have a wide variety of adjustable weight benches which are suitable for anyone no matter what your level of fitness is. Check out our range below. 



This commercial weight bench combines multiple exercisers into one versatile piece of gym kit. Weight lifting, floor exercises, bench press, sit-ups, resistance training and more – all from the comfort of your own home. The P1100 is a foldable weight bench making it both portable and foldable to maximise the space in your home gym.


2. P1400 Adjustable weight bench

Unlike most standard benches the P1400 features three fully-adjustable elements with multiple settings for each: seat (4 positions); back incline (5 positions) and foot support (3 positions). This weight bench set features an impressive combination of 12 possible adjustment positions, this cost-effective adjustable weight bench is easy to adapt to a wide range of exercise and training plans. 

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3. p2800 adjustable weight bench


The P2800 Adjustable Weight Bench is a commercial weight bench for those who are serious about their workouts. Choose from one of 6 incline settings to find a safe and ergonomic angle that will maximise the potential of every exercise. This heavy-duty Weight Bench weighing 28kg is features a double-cross base for extra stability. With beautifully upholstered seats with high performance compression foam for extra comfort.


Weight bench exercises without dumbbells

1. Sit Ups

Situps are a multi-muscle exercise. While they don’t specifically target stomach fat (Note: neither do crunches!), situps actually work the abdominals as well as other muscles groups.

  • Firstly, begin this exercise by lying down on your back on the floor
  • Put your feet under the bottom foam pads so that you can put the weight of your body onto these foam pads.
  • Start this exercise by crossing your hands to opposite sides of your shoulders over your chest if it is easier for you, put your hands behind your ears.
  • Now lying flat on your back, bring your upper body upwards all the way toward your knees. 
  • After this, slowly lower yourself downwards, returning to your starting point.
  • This is one rep, repeat 10-15 reps based on chosen weight. 

2. Incline Sit Ups

Incline Sit Ups are done at a decline sitting, allowing you to focus more intensively on your core region. 

  • Lie on your bench, with your legs secured in the upper foam pads.
  • Start this exercise by crossing your hands to opposite sides of your shoulders over your chest if it is easier for you, put your hands behind your ears.
  • Now lying flat on your back, bring your upper body upwards all the way toward your knees. 
  • After this, slowly lower yourself downwards, returning to your starting point.
  • This is one rep, repeat 10-15 reps based on chosen incline level.


  • Start this exercise by standing in front of your bench, then squat downwards and place both of your hands on either side of the bench. Your hands should be around shoulder-width apart.
  • Once your hands are in position, get your body back into a plank position, one leg at a time. Make sure that your body is aligned straight.  
  • Bend your arms to allow yourself to lower your chest in the bench’s direction. Straighten out your arms to get back into a straight line. 
  • Repeat this exercise 10 times for multiple sets. Add resistance bands or a weighted vest to increase the difficulty.


  • To do this exercise, begin by sitting on the edge of the bench with your fingers pointed at your feet. 
  • With your legs extended and feet approximately hip-width apart, look straight ahead with your chin pointed up.
  • Press into your palms lifting your body upwards and slide forward far enough so that you are beyond the edge of the bench.
  • Lower yourself until your elbows are bent inwards at an angle between 45 and 90 degrees.
  • Slowly push yourself back up to the start position, this is one rep 
  • Repeat 5-10 reps based on chosen weight. If this is too easy, you can add a weighted vest or resistance bands to make it more difficult.

5. Incline Plank

An incline plank is a plank exercise where your forearms and upper body is eleveated, allowing you to strengthen your core with less pressure than a standard plank.

  • To begin this exercise, get into a position where you hands are on the base foam cylinders on the top of the bench,
  • Keep your legs extended behind you straight, tensing your core and keeping your head upright so that your body is in a straight line.
  • Grab onto the upper holding bar and maintain this position for 30-90 seconds depending on the level of your fitness.

6 . Incline Side plank

There are few exercises as effective as the side plank for core training. 

  • With your bench in a neutral setting, place your forearm and elbow on the side of the bench so that you are elevated with your forearm directly below your shoulder.
  • Tense your core and raise your hips until your body is then in a straight line from your head, to your feet.
  • Squeeze your stomach and hold this position without letting your hips drop at all, then repeat on the other side.
  • Raising your leading foot upwards in line with your hip will increase the difficulty of this exercise. Do so only when you are comfortable with the standard version of this exercise first.

7. incline side obliques

Like the incline-side plank, this is another fantastic exercise to get your obliques activated like no other exercise.

  • With your bench set on a neutral setting, rest your forearm and elbow on the bench so that your elbow is positioned directly below your shoulder.
  • Tense your core and raise your hips upwards off the ground so that your body is in a straight line.
  • Looking forwards, bring your hips slowly inwards and outwards, all the while keeping your core engaged tightly.
  • Repeat 8-10 reps based on your level of fitness, before switiching to the other side. 

8. Bench Jumps

Bench jumps are a fantastic plyometric exercise for cardio and muscular endurance.

  • Begin this exercise by placing your hands on the edges of your bench, which is set in a neutral position.
  • Bend ever so slightly at your waist, but ensure that you are keeping your core tight and bending your knees.
  • Jump explosively upwards so that you are launching your body to the opposite side of the bench. Land on both feet, ensuring your core is tensed.
  • As you repeat the movement, make sure to gain speed so that you increase the intensity.

9. V-SIT

The V-Sit is an effective way to target your core and internal & external obliques

  • Start this exercise by setting your bench into a neutral position and lying flat on it. Rest your legs on top of the foam pads.
  • Lying flat, tense your core muscles and slowly lift your legs to an extended position at a 45-degree angle.
  • While doing this, bring your arms straight forward or reach upwards towards your shins if possible. Make sure to tense your core at all times.
  • Hold the V-shaped position for 2-3 seconds, then return to the starting position. 
  • Always tensing your core, repeat 8-10 reps. 

10. Lunge Step Up

The Lunge Step Up is a great movement for training balance, as well as stability and strength for upwards movements.

  • Firstly, with your bench set on a neutral setting, lunge forward onto the step with your left foot, and lower your back until your knee is at a right angle to the bench.
  • Your back knee (right knee) can be either straight or slightly bent.
  • In one action, swing your right knee up and over the bench and ahead of you. 
  • Make sure to keep your back upwards and tight, this will ensure good form.
  • Once you have done this, go back down to the floor, bringing your back leg into a lunge position.
  • This is one rep, complete 8-10 reps on each leg. 
  • Holding a pair of dumbbells in each hand or wearing a weighted vest will increase the difficulty of this exercise.


To summarise, the above exercises highlight the sheer versatility of adjustable weight benches, and prove that you do not need just dumbbells to get a cardiovascular, muscle building workout. 

Adjustable weight benches are versatile in their nature, and can easily be stored away to preserve space and time, making them convenient workout tools for any home gym.

To get an additional 10% off any of our adjustable weight benches, use the code: 



 Need some extra motivation to try these exercises?

Send us a video of you performing the exercises listed above and we will send you a free RPM Power® product as a reward for your hard work!