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

Kettlebell Reverse Fly

Rear shouldersTrapeziusMiddle back

Kettlebell Reverse Spider Curl

Outer forearmBiceps

Kettlebell Seated Front Raise

Front shouldersCoreSide shoulders

Kettlebell Seated Lateral Raise

Side shouldersFront shouldersTrapezius

Kettlebell Seated Neutral Grip Shoulder Press

Front shouldersTricepsSide shoulders

Kettlebell Seated Shoulder Press

Front shouldersTricepsSide shoulders

Kettlebell Seated Two-Arm Military Press

Front shouldersTricepsSide shouldersMiddle chest

Kettlebell Single Leg Split Squat

QuadricepsGlutesHamstringsCore

Kettlebell Skull Crusher

Kettlebell Standing One Arm Curl Over Incline Bench

BicepsInner forearm

Kettlebell Wrist Curl

Landmine Neutral Grip Chest Press (Viking Press Attachment)

Upper chestMiddle chestTricepsFront shoulders

Lever Hammer Grip Preacher Curl

BicepsOuter forearm

Lever Preacher Curl (Plate-Loaded)

BicepsOuter forearm

Lying 6-Inch Hold

Bodyweight · Easy

AbsCoreQuadriceps

Lying Alternating Hip Extension

Bodyweight · Easy

GlutesHamstringsLower back

Lying Flat Hip Raise

Bodyweight · Easy

GlutesHamstringsCore

Lying Leg Hip Raise

Bodyweight · Easy

AbsCoreQuadricepsObliquesInner thighsOuter thighs

Lying Leg Raise on Flat Bench

Bodyweight · Easy

AbsCoreGlutesQuadricepsInner thighs

Lying triceps dumbbell extension

Lying triceps extension

Machine Back Extension

Machine Seated Dorsiflexion

Mountain Climber (Padded Stool Supported)

Bodyweight · Easy

Upper chestMiddle chestObliquesTricepsAbsFront shouldersSide 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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