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 Prone Incline Twist Curl

BicepsInner forearm

Dumbbell Prone Triceps Kickback

Dumbbell Prone W Raise

Rear shouldersTrapeziusMiddle back

Dumbbell Rear Delt Row

Rear shouldersBicepsSide shouldersOuter forearmTrapezius

Dumbbell Reverse Bench Press

Upper chestMiddle chestTricepsFront shoulders

Dumbbell Reverse Hyperextension on Bench

GlutesHamstringsLower back

Dumbbell Reverse Preacher Curl

Outer forearmBiceps

Dumbbell Reverse Spider Curl

Outer forearmBiceps

Dumbbell Reverse Wrist Curl

Dumbbell Seated Alternate Press

Front shouldersTricepsSide shouldersUpper chestMiddle chest

Dumbbell Seated Alternating Overhead Triceps Extension

TricepsFront shoulders

Dumbbell Seated Back Supported Lateral Raise

Side shouldersFront shouldersMiddle chest

Dumbbell Seated Bench Press

Front shouldersSide shouldersUpper chestMiddle chest

Dumbbell seated bent over rear delty fly

Dumbbell Seated Calf Raise

Dumbbell Seated Close-Grip Press

Front shouldersTricepsSide shouldersUpper chestMiddle chest

Dumbbell Seated Curl

BicepsOuter forearm

Dumbbell Seated Double Concentration Curl

BicepsInner forearm

Dumbbell Seated Drag Curl

BicepsTrapezius

Dumbbell Seated Front Raise

Front shouldersSide shouldersUpper chestMiddle chest

Dumbbell Seated Good Morning

HamstringsLower backGlutesCore

Dumbbell Seated Kickback

Dumbbell Seated One Leg Calf Raise (Hammer Grip)

Dumbbell Seated One-Arm Overhead Triceps Extension

TricepsFront 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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