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 Incline Inner Biceps Curl

BicepsOuter forearm

Dumbbell Incline Low Fly

Upper chestFront shouldersMiddle chest

Dumbbell Incline Neutral Grip Press

Upper chestMiddle chestTricepsFront shoulders

Dumbbell Incline One Arm Hammer Press

Upper chestTricepsFront shoulders

Dumbbell Incline One Arm Lateral Raise

Side shouldersFront shouldersMiddle chestTrapezius

Dumbbell Incline One Arm Press

Upper chestTricepsFront shoulders

Dumbbell Incline Powell Raise

Rear shouldersSide shouldersTrapezius

Dumbbell Incline Pullover

Upper chestMiddle backTricepsFront shoulders

Dumbbell Incline Shoulder Press

Front shouldersTricepsSide shouldersUpper chest

Dumbbell Incline Single Arm Y-Raise

Rear shouldersSide shouldersTrapezius

Dumbbell Incline Skull Crusher

Dumbbell Incline Squeeze Press

Upper chestTricepsFront shoulders

Dumbbell Incline T Raise

Rear shouldersTrapezius

Dumbbell Incline Triceps Extension

Dumbbell Incline Triceps Kickback

TricepsRear shoulders

Dumbbell Incline Twist Press

Upper chestTricepsFront shoulders

Dumbbell Incline Twisted Fly

Upper chestBicepsFront shoulders

Dumbbell Incline Y Raise

Rear shouldersMiddle chestTrapezius

Dumbbell kickback

TricepsRear shoulders

Dumbbell Larsen Press

Middle chestTricepsCoreFront shoulders

Dumbbell Lateral Step-Up

GlutesQuadricepsHamstringsCalves

Dumbbell Lying Alternate Extension

Dumbbell Lying Extension (across face)

Dumbbell Lying Forearm Curl

Outer forearmBicepsFront 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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