Exercises by equipment
Bench exercises, with 3D demos and form.
41 exercises with a bench, each with our own 3D demo, step-by-step form, cues, common mistakes and form in numbers.
Arnold PressFront delts, side delts · dumbbell, bench
Barbell Bench PressChest · barbell, bench
Barbell Hip ThrustGlutes · barbell, bench
Box Squat (Bodyweight, to a Bench)Quads, glutes · bench
Chest-Supported Dumbbell RowUpper back, lats · dumbbell, bench
Chest-Supported Rear Delt RaiseRear delts · dumbbell, bench
Close-Grip Bench PressTriceps · barbell, bench
Copenhagen PlankAdductors, obliques · bench
Decline Dumbbell PressLower chest · dumbbell, bench
Decline Push-UpUpper chest · bench
Decline Sit-UpAbs · bench
Dragon FlagAbs · bench
Dumbbell Bench PressChest · dumbbell, bench
Dumbbell Bulgarian Split SquatQuads, glutes · dumbbell, bench
Dumbbell Hip ThrustGlutes · dumbbell, bench
Dumbbell Lying Leg CurlHamstrings · dumbbell, bench
Dumbbell Rear Delt RowRear delts, upper back · dumbbell, bench
Dumbbell Seated Calf RaiseCalves · dumbbell, bench
Dumbbell Single-Leg SquatQuads, glutes · dumbbell, bench
Dumbbell Skull CrusherTriceps · dumbbell, bench
Dumbbell Triceps KickbackTriceps · dumbbell, bench
Incline Cable FlyUpper chest · cable, bench
Incline Dumbbell T-RaiseRear delts, upper back · dumbbell, bench
Incline Dumbbell Y-RaiseTraps, rear delts · dumbbell, bench
Incline Neutral-Grip Dumbbell PressUpper chest, triceps · dumbbell, bench
Kneeling Lat Stretch (Bench)Lats · bench
Neutral-Grip Dumbbell Bench PressChest, triceps · dumbbell, bench
Reverse Hyper on a BenchGlutes, lower back · bench
Seal RowUpper back, lats · barbell, bench
Seated Barbell Overhead PressFront delts · barbell, bench
Seated Dumbbell Lateral RaiseSide delts · dumbbell, bench
Seated Dumbbell Shoulder PressFront delts, side delts · dumbbell, bench
Seated Good MorningLower back, hamstrings · barbell, bench
Single-Arm Dumbbell RowLats, upper back · dumbbell, bench
Single-Leg Hip ThrustGlutes · bench
Skull Crusher (EZ Bar)Triceps · ez bar, bench
Smith Machine Bench PressChest · smith, bench
Smith Machine Close-Grip Bench PressTriceps · smith, bench
Smith Machine Hip ThrustGlutes · smith, bench
Smith Machine Incline Bench PressUpper chest · smith, bench
Smith Machine Shoulder PressFront delts · smith, benchOther equipment
