Maybe you’re new to bodybuilding. Maybe you have been training for five years. Maybe you went away to school, or just moved to a new town. For whatever reason, today you are very limited in the equipment you have at your disposal for bodybuilding purposes. We’ll assume for this article that you only have access to the barest essentials – a small Weider flat bench with bench press girdles, and a barbell with 200 pounds. Here is a list of movements you can complete using only this limited amount of equipment, and a little imagination!

Chest
Flat bench press can be completed with this setup. If you can bench more than 200 pounds, just use more repetitions. Incline stimulation can be achieved by doing push-ups off the edge of the bench onto the floor.

Shoulders
Standing barbell presses can be completed. Small plates can be used for side raises.

Triceps
Skullcrushers and close-grip bench presses can be completed to add mass to the triceps. You won’t have the pressdown capability, but you can still do bench dips sitting on the bench with a weight plate on your lap as well.

Thighs
If you have the leg extension attachment, it can be used for leg extensions. Additionally you can use the barbell (and a spotter) and get into the position for squats and lunges. You may be limited in the amount of weight you can use, depending upon the amount of weight that comes with the set. However, you can complete 20-rep squats with 200 pounds and get a heck of a workout! Lower the weight back down onto the reversed bench press supports when you’re done.

Hamstrings
If you have the leg extension attachment, lay on your front side and use it for leg curls. Alternatively, you can complete stiff-leg deadlifts for a great leg workout.

Calves
Standing barbell calf raises are probably the only movement you’ll be able to complete with such limited equipment. However, they are a very useful exercise and can add some serious mass to your lower legs if completed with enough intensity and a heavy enough weight.

Back
Deadlifts are the king for building up back mass, and can be completed on any surface, from concrete to grass, using only a loaded barbell. T-bar rows can be completed by placing the corner of the empty barbell in a corner, and rowing the bar with the other end loaded and clipped. Standard barbell rows can’t be beat for upper back thickness. You’ll be challenged to find a way to work width, aside from perhaps a hanging bar or door jam which will allow you to do pullups.

Biceps
Standing barbell curls are the primary exercise for building up biceps mass. Adjust your grip to hit the biceps from different angles.

Forearms
Reverse grip barbell curls and standing barbell wrist curls are both productive forearm movements.

While you may be limited in terms of your equipment, you can still find ways to satisfy your bodybuilding needs. With a small amount of equipment, and a little bit of imagination, you can train successfully on a small bench with limited weight!

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