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

Sitting Flutter Kick on a Padded Stool

Bodyweight · Easy

AbsCoreQuadricepsObliquesOuter thighs

Sitting Fly on a Padded Stool

Bodyweight · Easy

Middle chestFront shouldersUpper chest

Sitting Frog Crunch on a Padded Stool

Bodyweight · Easy

AbsCoreObliques

Sitting In-Out Leg Raise on a Padded Stool

Bodyweight · Easy

AbsCoreQuadricepsObliquesOuter thighs

Sitting Incline Press Step-Out on a Padded Stool

Bodyweight · Easy

Front shouldersUpper chestTricepsCore

Sitting Jack on a Padded Stool

Bodyweight · Easy

QuadricepsFront shouldersSide shouldersCoreMiddle chestInner thighsOuter thighs

Sitting Lateral Raise Step-Out on a Padded Stool

Bodyweight · Easy

Side shouldersCoreOuter thighs

Sitting Punch Knee Tap on a Padded Stool

Bodyweight · Easy

AbsCoreFront shouldersObliques

Sitting Punch on a Padded Stool

Bodyweight · Easy

Upper chestMiddle chestObliquesTricepsAbsFront shouldersSide shoulders

Sitting Shoulder Press Toe Touch on a Padded Stool

Bodyweight · Easy

Front shouldersTricepsAbs

Sitting Side Step Tuck on a Padded Stool

Bodyweight · Easy

AbsObliquesCore

Sitting Step-Out Knee Tuck on a Padded Stool

Bodyweight · Easy

AbsCoreQuadricepsObliques

Smith Decline Close Grip Bench Press

TricepsLower chestFront shouldersMiddle chest

Smith Machine Behind Neck Seated Shoulder Press

Front shouldersTricepsRear shoulders

Smith Machine Bench Press

Upper chestMiddle chestTricepsFront shoulders

Smith Machine Box Squat

GlutesQuadricepsHamstringsLower back

Smith Machine Bulgarian Split Squat

GlutesQuadricepsHamstringsCore

Smith Machine Bulgarian Split Squat (one leg)

GlutesQuadricepsCalvesInner thighs

Smith Machine Close Grip Bench Press

TricepsFront shouldersUpper chestMiddle chest

Smith Machine Decline Bench Press

Middle chestTricepsFront shouldersUpper chest

Smith Machine Hip Thrust

GlutesQuadricepsHamstrings

Smith Machine Incline Bench Press

Upper chestTricepsFront shoulders

Smith Machine Incline Tricep Extension

TricepsFront shoulders

Smith Machine JM Bench Press

TricepsFront shouldersUpper chest

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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