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

Smith Machine Lateral Step Up

QuadricepsGlutesHamstringsOuter thighs

Smith Machine Seated Calf Raise

Smith Machine Seated Shoulder Press

Front shouldersTricepsSide shouldersUpper chestMiddle chest

Smith Machine Squeeze Press

Middle chestTricepsFront shouldersUpper chest

Split Squat (Padded Stool Supported)

Bodyweight · Easy

GlutesQuadricepsCalvesInner thighs

Squat on a Padded Stool

Bodyweight · Easy

GlutesQuadricepsHamstringsCore

Standing Gastrocnemius Calf Stretch

Bodyweight · Easy

Supported Dumbbell Bent-Over Row

Middle backBicepsRear shoulders

Suspender Wide-Grip Inverted Row

Bodyweight · Medium

Rear shouldersTrapeziusMiddle backBicepsOuter forearm

Svend Bench Press

Middle chestTricepsFront shouldersUpper chest

Triceps Press (Head Below Bench)

Bodyweight · Medium

TricepsMiddle chest

Vertical Sit-Up

Bodyweight · Medium

AbsCoreQuadricepsObliquesOuter thighs

Weighted Back Extension

Lower backGlutesHamstrings

Weighted Chains Lying Bench Fly

Middle chestFront shouldersUpper chest

Weighted Decline Crunch

Weighted Decline Sit-up

AbsCoreFront shouldersTricepsQuadricepsSide shouldersUpper chestMiddle chestObliques

Weighted Dumbbell Lying Hip Raise

GlutesHamstringsCore

Weighted Dumbbell Lying Knee Raise

AbsCoreObliques

Weighted Inverted Row

Rear shouldersTrapeziusMiddle backTriceps

Weighted Kettlebell Glute Single Leg Bridge from Bench

GlutesAbsHamstringsLower back

Weighted Lying Neck Extension (with Head Harness)

Weighted Lying Neck Flexion

Weighted Lying Neck Flexion with Head Harness

Weighted Lying Side Head Lift (with Head Harness)

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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