4 Weight Bench Alternatives to Train at Home

You don’t know what you have until you lose it ” is a fairly universal concept. Whether it’s on public transportation, a wet summer morning, or even running water, there are many things we all take for granted from time to time. A closed gym is sure to make you realize you’ve taken the weight bench for granted, and how difficult it is to recreate a weight bench at home.

Although there is nothing that can really replace a weight bench when it comes to training, there are some common household items that can make a great (and safe) temporary swap. Before you get discouraged, try these four home weight bench alternatives.

4 Weight Bench Alternatives to Train at Home

Piano or bench dining table

Do you remember those hours that you (or your children) spent practicing the piano? Or maybe the dining room table matches a bench instead of chairs. Time to put those benches for another use.

In most cases, a piano bench will probably be shorter than your standard weight bench, so your entire body may not fit. But the key is to make sure you keep your head and upper back flat on the seat. Your hips and pelvis can hang from the end.

Focus on involving your core and glutes, maintaining a good contraction so that your hips do not fall to the ground.

Sofa armrest

Although you can use the edge of the sofa as a bench, it is better to opt for the armrest, as it provides more firmness. When you lift weights, you will want to feel as stable as possible, something that typical cushions do not provide.

However, your armrest is likely to support even less of your body than a piano bench, so focusing on your technique is especially important. Squeeze your core, glutes, and hamstrings to keep your hips elevated as you exercise with the couch supporting your upper back and head.

Also, keep your head supported, without allowing your head to extend backwards. Keep your neck long and tuck your chin in slightly during exercise. Lastly, consider using lighter weights than usual. Since you have less support with an armrest, you are using more force to support your body.

BOSU or pilates ball

If you have a BOSU or a stability ball at home, these can also double as a weight bench. There is only one big difference: they are unstable. Although that makes exercises difficult, it also helps build balance.

That also means that technique is crucial. You’ll want to rest your upper back and head on the ball, using the core, buttocks, and hamstrings to keep your hips elevated and parallel to the ground. Since the ball will cause you to sway slightly, you may want to plant your feet a little wider to give yourself a wider base of support.

When you lie on a stability ball instead of a weight bench, your core muscles must work overtime. So much so, that you will want to lift lighter weights until you master this new challenge. You can also ask a member of your family to help you stabilize the ball at first or fit it between two chairs.

Soil

When all else fails, you can use the floor instead of a bench. This is probably the safest alternative if you don’t have a proper weight bench, even if you sacrifice some range of motion, as your arms can’t move under your body.

But this limitation can actually benefit your strength gains. If you do a chest press, for example, you will not be able to lower the weights or the bar to chest height. But the shorter range of motion will also prevent you from using momentum to lift weights. Also, your leg thrust is reduced by a press from the ground, which means you need to use more upper-body force to lift and lower the weights.

You can also adjust the floor exercises to compensate for the shorter range. If you are doing a chest press or chest fly, raise your lower body to a glute bridge, press your heels to the floor, and lift your hips toward the ceiling. This fit recruits more muscles throughout the body, making the exercise more challenging.