Benches Exercises

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

559

Exercises

24

Muscle Groups

3

Difficulties

All Benches exercises

Dumbbell Decline Shrug

Dumbbell Decline Sit-Up

AbsCoreObliques

Dumbbell Decline Triceps Extension

Dumbbell Decline Twist Fly

Middle chestBicepsFront shouldersUpper chest

Dumbbell Face-Down Lying Shoulder Press

Front shouldersTricepsUpper chest

Dumbbell Finger Curls

Inner forearmOuter forearm

Dumbbell fly

Middle chestFront shoulders

Dumbbell Goblet Bulgarian Split Squat

GlutesQuadricepsHamstringsCore

Dumbbell Hammer Grip Incline Bench Two Arm Row

Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Dumbbell Hammer Preacher Curl

BicepsOuter forearm

Dumbbell Head Supported Row

Middle backBicepsTrapeziusLower back

Dumbbell Hex Press

TricepsUpper chestMiddle chestFront shoulders

Dumbbell Incline Alternate Biceps Curl

BicepsOuter forearm

Dumbbell Incline Alternate Fly

Upper chestFront shouldersMiddle chest

Dumbbell Incline Alternate Press

Upper chestTricepsFront shoulders

Dumbbell Incline Alternating Fly

Upper chestFront shouldersMiddle chest

Dumbbell Incline Biceps Curl

BicepsOuter forearm

Dumbbell Incline Close-Grip Press Variation

TricepsUpper chestFront shouldersMiddle chest

Dumbbell incline curl

Dumbbell Incline Fly

Upper chestBicepsFront shoulders

Dumbbell Incline Front Raise

Front shouldersSide shouldersUpper chestMiddle chest

Dumbbell Incline Front Raise

Front shouldersSide shouldersUpper chestMiddle chest

Dumbbell Incline Hammer Curl

BicepsOuter forearm

Dumbbell Incline Hammer Press

Upper chestTricepsFront shoulders

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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