Benches Exercises

34 exercises using Benches, with primary and secondary muscle activation, difficulty levels and step by step instructions.

34

Exercises

15

Muscle Groups

3

Difficulties

All Benches exercises

Back extensions

Lower backGlutesHamstrings

Barbell bench-press

Middle chestTricepsFront shoulders

Barbell floor press

Upper chestMiddle chestTricepsFront shoulders

Barbell hip thrust

GlutesQuadricepsCore

Bench dip

Bench Step Ups Knee Raise

Bodyweight · Medium

GlutesQuadricepsHamstrings

Box squat

Bodyweight · Medium

QuadricepsGlutesHamstrings

Bulgarian split squat

GlutesQuadriceps

Chest supported dumbbell row

TrapeziusBicepsRear shoulders

Chest supported lateral raises

Side shouldersRear shoulders

Close grip bench-press

TricepsFront shouldersMiddle chest

Decline barbell bench-press

Lower chestTricepsFront shoulders

Decline bench rotational sit up

Bodyweight · Medium

ObliquesAbsCore

Dumbbell bench-press

Upper chestMiddle chestTricepsFront shoulders

Dumbbell fly

Middle chestFront shoulders

Dumbbell incline curl

Dumbbell kickback

TricepsRear shoulders

Dumbbell seated bent over rear delty fly

Incline barbell bench-press

Upper chestTricepsFront shouldersMiddle chest

Incline dumbbell bench press

Upper chestTricepsFront shoulders

Incline dumbbell curl

Incline dumbbell fly

Upper chestMiddle chestFront shoulders

Incline push-up

Bodyweight · Easy

Middle chestLower chestTricepsFront shoulders

Lying triceps dumbbell extension

How to train with Benches

Benches is one of the most versatile pieces of equipment in the gym, hitting multiple muscle groups with a single setup. It rewards good form and progressive overload, making it a staple for both beginner and advanced programs.

Combine compound lifts with focused isolation work to round out a session. Track your weights and reps over time to make sure each workout adds load, volume or quality compared to the last.

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