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

Cable Decline Press

Middle chestTricepsFront shouldersUpper chest

Cable High Row

TrapeziusMiddle backBicepsRear shoulders

Cable Incline Alternating Fly

Upper chestFront shouldersMiddle chest

Cable Incline Bench Press

Upper chestTricepsFront shoulders

Cable Incline Close-Grip Shoulder Press with V-Bar

Front shouldersTricepsSide shouldersUpper chest

Cable Incline Fly (on Bench)

Upper chestBicepsFront shoulders

Cable Incline Inner Biceps Curl

BicepsInner forearm

Cable Incline Pushdown

Middle backRear shouldersMiddle chest

Cable Incline Rear Delt Fly with Back Support

Rear shouldersTrapeziusMiddle back

Cable Incline Single Arm Lat Pulldown

Middle backBicepsTrapezius

Cable Incline Skull Crusher

TricepsFront shoulders

Cable Incline Triceps Extension

Cable Incline Y-Raise with Back Support

Rear shouldersTrapeziusMiddle back

Cable Incline Y-Raise with Wrist Straps and Back Support

Rear shouldersTrapeziusMiddle back

Cable Kneeling Glute Kickback

GlutesHamstringsCoreLower back

Cable Lying Biceps Curl

BicepsOuter forearm

Cable Lying Extension Pullover (with Rope Attachment)

Middle backTricepsMiddle chestTrapezius

Cable Lying Fly

Upper chestMiddle chestBicepsFront shoulders

Cable Lying Triceps Extension

Cable Lying Triceps Extension with Rope

Cable Lying Upright Row (SZ bar)

Side shouldersTrapeziusBicepsRear shoulders

Cable Neutral Grip Chest Press

Middle chestTricepsFront shoulders

Cable One Arm Preacher Curl

BicepsInner forearm

Cable Preacher Curl

BicepsOuter forearm

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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