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 Lying Leg Curl

HamstringsGlutesCalves

Dumbbell Lying Neutral Grip Row on Rack

Middle backBicepsTrapezius

Dumbbell Lying One Arm Press

Upper chestMiddle chestTricepsFront shoulders

Dumbbell Lying One Arm Pronated Triceps Extension

Dumbbell Lying One Arm Supinated Triceps Extension

Dumbbell Lying Rear Delt Row

Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Dumbbell Lying Rear Lateral Raise

Rear shouldersSide shouldersTrapezius

Dumbbell Lying Single Extension

Dumbbell Neutral Grip Bench Press

Upper chestMiddle chestTricepsFront shoulders

Dumbbell One Arm Reverse Preacher Curl

Outer forearmBiceps

Dumbbell One Arm Wide Grip Bench Press

Upper chestMiddle chestTricepsFront shoulders

Dumbbell One-Arm Hammer Preacher Curl

BicepsOuter forearm

Dumbbell One-Arm Side-Lying Bench Press

Middle chestTricepsFront shouldersLower chest

Dumbbell One-Arm Zottman Preacher Curl

BicepsInner forearmOuter forearm

Dumbbell Opposite 2-Point Bench Press

Middle chestTricepsCoreFront shouldersUpper chest

Dumbbell Overhead Sit-up with Legs on Bench

AbsCoreObliques

Dumbbell Palms-In Incline Bench Press

Upper chestTricepsFront shouldersMiddle chest

Dumbbell Preacher Curl

BicepsOuter forearm

Dumbbell Preacher Hammer Curl

Outer forearmBiceps

Dumbbell Preacher Swing Curl

BicepsInner forearm

Dumbbell Pronated Grip Triceps Extension

Dumbbell Prone Alternate Hammer Curl

BicepsInner forearmOuter forearm

Dumbbell Prone Incline Hammer Curl

Outer forearmBiceps

Dumbbell Prone Incline Rear Delt Raise

Rear shouldersSide shouldersFront shouldersTrapezius

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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