BENCH, NO BAR: FULL-BODY STRENGTH WITH JUST BODYWEIGHT

BENCH, NO BAR: FULL-BODY STRENGTH WITH JUST BODYWEIGHT

You don’t need heavy weights to build strength, stability, and control. With just your bodyweight and a bench, you can create dynamic workouts that challenge every major muscle group. Bodyweight bench exercises reinforce proper movement patterns, protect your joints, and lay the foundation for heavier lifts down the road—making them just as valuable for beginners as for seasoned lifters.

The Verse Folding Bench elevates these simple moves to the next level by providing a stable, adjustable platform that can be placed in either the typical flat position or an incline/decline position for dynamic exercises. After a challenging workout, the bench folds away quickly and easily.

Bodyweight Bench Exercises to Try

1. Bench Push-Ups

• Why: A beginner-friendly way to strengthen chest, shoulders, and arms.
• How: Place your hands on the bench (elevated push-up) or feet on the bench (decline push-up) for more intensity.
• Tip: Keep your body in a straight line and lower slowly for maximum control.

2. Bench Dips

• Why: Targets the triceps and shoulders while also engaging your core.
  
• How: Sit on the edge of the bench, place your hands beside your hips, slide forward, and lower yourself by bending your elbows to 90°.
  
• Tip: Extend your legs for more challenge, bend them for easier reps.
  

3. Step-Ups

• Why: A simple but powerful way to build leg strength, balance, and stability.
• How: Step onto the bench with one leg, drive through the heel, and stand tall before lowering back down. Alternate legs.
• Tip: Don’t rush—control both the step up and step down.
  
  

4. Bulgarian Split Squats

• Why: A unilateral leg exercise that challenges balance and builds strength.
• How: Place one foot on the bench behind you, lower into a lunge, then press back up.
• Tip: Keep your torso upright and drive through your front heel.
  
  

5. Incline Leg Raises

• Why: Strengthens lower abs and hip flexors while the incline adds extra challenge.
• How: Lie back on the bench, grip the sides, and slowly raise your legs until perpendicular, then lower without touching down.
• Tip: Engage your core throughout to avoid arching your back.

6. Bench Hops

• Why: Adds cardio and agility to your routine.
• How: Place your hands on the bench and hop your feet side-to-side over it as quickly as possible.
• Tip: Stay light on your toes and aim for quick, controlled reps.

7. Back Extension

• Why: Strengthens back muscles and aids posture.
• How: Place your bench in the decline position. Lean on the bench with your chest overhanging and your arms crossed. Lift your chest.
• Tip: Hold a plate weight to increase difficulty.

8. Reverse Crunch

• Why: Strengthens your lower abs directly..
• How: Place your bench in the flat position. Grab the bench behind your head. Flatten your back and core with your knees raised to 90 degrees.. Curl your hips up to your chest and straighten your legs.
• Tip: Be sure to keep your abs tight when coming back down.

Sample Bodyweight Bench Circuit (No Weights Needed)

Do each move back-to-back for 3–4 rounds. Rest 60–90 seconds between rounds.

1. Bench Push-Ups – 12–15 reps
2. Bench Dips – 10–12 reps
3. Step-Ups – 10 each leg
4. Bulgarian Split Squats – 10 each leg
5. Incline Leg Raises – 12–15 reps
6. Bench Hops – 30 seconds
7. Back Extension 10-12 reps
8. Reverse Crunch 12-15 reps

This full-body routine can be finished in under 30 minutes—all powered by bodyweight and your Verse Folding Bench.

Why the Verse Folding Bench Works for Bodyweight Training

Even without dumbbells or barbells, the Verse Folding Bench multiplies the possibilities of what your bodyweight can do:

• Versatility: Use it for incline, decline, seated, or elevated moves.
  
• Compact Design: Fold it down and tuck it away after your session.
  
• Durability: Built to handle not just weights, but dynamic bodyweight training too.

Want to learn more about this product? Watch this video from the Verse Team: