Bench Exercises
132+ exercises using a bench. Each includes images, step-by-step instructions, safety tips, and muscle targeting data.
Dumbbell One Arm Triceps Extension (on bench)
ADVANCED · TRICEPS, BICEPS
Dumbbell Over Bench One Arm Neutral Wrist Curl
ADVANCED · FOREARMS
Dumbbell Over Bench Revers Wrist Curl
INTERMEDIATE · FOREARMS
Dumbbell Over Bench Wrist Curl
INTERMEDIATE · FOREARMS
Dumbbell Seated Bench Extension
INTERMEDIATE · TRICEPS, BICEPS
Dumbbell Standing One Arm Curl (over incline bench)
ADVANCED · TRICEPS, BICEPS
EZ Barbell JM Bench Press
INTERMEDIATE · TRICEPS, BICEPS
Hyperextension (on bench)
INTERMEDIATE · FULL BODY, GLUTES, CORE
Barbell Weighted Chains Bench Squat
INTERMEDIATE · HAMSTRINGS, QUADRICEPS
Dumbbell Hammer Grip Incline Bench Two Arm Row
INTERMEDIATE · BACK
Barbell Stiff Leg Deadlift on Bench
INTERMEDIATE · FULL BODY, GLUTES, CORE
Smith Squat to Bench
INTERMEDIATE · HAMSTRINGS, QUADRICEPS
Dumbbell Palms In Incline Bench Press
INTERMEDIATE · CHEST
Dumbbell Reverse Bench Press
INTERMEDIATE · CHEST
Dumbbell Standing One Arm Curl Over Incline Bench
ADVANCED · TRICEPS, BICEPS
Barbell Incline Close Grip Bench Press
INTERMEDIATE · TRICEPS, BICEPS
Weighted Three Bench Dips
INTERMEDIATE · TRICEPS, BICEPS
Barbell Reverse Close grip Bench Press
INTERMEDIATE · TRICEPS, BICEPS
Chest Bench Press Butt (WRONG RIGHT)
INTERMEDIATE · CHEST
Lying Leg Raise Flat Bench
INTERMEDIATE · CORE
Bench Pull ups
INTERMEDIATE · BACK
Dumbbell Bench Supported External Rotation
INTERMEDIATE · BACK
Barbell Front Bench Squat
INTERMEDIATE · HAMSTRINGS, QUADRICEPS
Crunch (on bench)
INTERMEDIATE · CORE
Handstand Shoulder Press with Wall (between benche
INTERMEDIATE · SHOULDERS
Barbell Banded Bench Squat
INTERMEDIATE · HAMSTRINGS, QUADRICEPS
Weighted Chains Lying Bench Fly
INTERMEDIATE · CHEST
Barbell Weighted Chains Bench Press
INTERMEDIATE · CHEST
Crunch Hold with Legs on Bench
INTERMEDIATE · CORE
Bench Reverse Crunch Circle
INTERMEDIATE · CORE
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