# Bench exercises

- [Arnold Press](https://trainaq.com/exercises/arnold-press): front delts, side delts; dumbbell, bench
- [Barbell Bench Press](https://trainaq.com/exercises/barbell-bench-press): chest; barbell, bench
- [Barbell Hip Thrust](https://trainaq.com/exercises/barbell-hip-thrust): glutes; barbell, bench
- [Box Squat (Bodyweight, to a Bench)](https://trainaq.com/exercises/bodyweight-box-squat): quads, glutes; bench
- [Chest-Supported Dumbbell Row](https://trainaq.com/exercises/chest-supported-dumbbell-row): upper back, lats; dumbbell, bench
- [Chest-Supported Rear Delt Raise](https://trainaq.com/exercises/incline-rear-delt-raise): rear delts; dumbbell, bench
- [Close-Grip Bench Press](https://trainaq.com/exercises/close-grip-bench-press): triceps; barbell, bench
- [Copenhagen Plank](https://trainaq.com/exercises/copenhagen-plank): adductors, obliques; bench
- [Decline Dumbbell Press](https://trainaq.com/exercises/decline-dumbbell-press): lower chest; dumbbell, bench
- [Decline Push-Up](https://trainaq.com/exercises/decline-push-up): upper chest; bench
- [Decline Sit-Up](https://trainaq.com/exercises/decline-sit-up): abs; bench
- [Dragon Flag](https://trainaq.com/exercises/dragon-flag): abs; bench
- [Dumbbell Bench Press](https://trainaq.com/exercises/dumbbell-bench-press): chest; dumbbell, bench
- [Dumbbell Bulgarian Split Squat](https://trainaq.com/exercises/bulgarian-split-squat): quads, glutes; dumbbell, bench
- [Dumbbell Hip Thrust](https://trainaq.com/exercises/dumbbell-hip-thrust): glutes; dumbbell, bench
- [Dumbbell Lying Leg Curl](https://trainaq.com/exercises/dumbbell-lying-leg-curl): hamstrings; dumbbell, bench
- [Dumbbell Rear Delt Row](https://trainaq.com/exercises/dumbbell-rear-delt-row): rear delts, upper back; dumbbell, bench
- [Dumbbell Seated Calf Raise](https://trainaq.com/exercises/dumbbell-seated-calf-raise): calves; dumbbell, bench
- [Dumbbell Single-Leg Squat](https://trainaq.com/exercises/dumbbell-single-leg-squat): quads, glutes; dumbbell, bench
- [Dumbbell Skull Crusher](https://trainaq.com/exercises/dumbbell-skull-crusher): triceps; dumbbell, bench
- [Dumbbell Triceps Kickback](https://trainaq.com/exercises/dumbbell-triceps-kickback): triceps; dumbbell, bench
- [Incline Cable Fly](https://trainaq.com/exercises/incline-cable-fly): upper chest; cable, bench
- [Incline Dumbbell T-Raise](https://trainaq.com/exercises/incline-t-raise): rear delts, upper back; dumbbell, bench
- [Incline Dumbbell Y-Raise](https://trainaq.com/exercises/incline-y-raise): traps, rear delts; dumbbell, bench
- [Incline Neutral-Grip Dumbbell Press](https://trainaq.com/exercises/incline-hammer-press): upper chest, triceps; dumbbell, bench
- [Kneeling Lat Stretch (Bench)](https://trainaq.com/exercises/lat-stretch): lats; bench
- [Neutral-Grip Dumbbell Bench Press](https://trainaq.com/exercises/neutral-grip-dumbbell-press): chest, triceps; dumbbell, bench
- [Reverse Hyper on a Bench](https://trainaq.com/exercises/reverse-hyper-on-bench): glutes, lower back; bench
- [Seal Row](https://trainaq.com/exercises/seal-row): upper back, lats; barbell, bench
- [Seated Barbell Overhead Press](https://trainaq.com/exercises/seated-barbell-overhead-press): front delts; barbell, bench
- [Seated Dumbbell Lateral Raise](https://trainaq.com/exercises/seated-lateral-raise): side delts; dumbbell, bench
- [Seated Dumbbell Shoulder Press](https://trainaq.com/exercises/seated-dumbbell-shoulder-press): front delts, side delts; dumbbell, bench
- [Seated Good Morning](https://trainaq.com/exercises/barbell-seated-good-morning): lower back, hamstrings; barbell, bench
- [Single-Arm Dumbbell Row](https://trainaq.com/exercises/single-arm-dumbbell-row): lats, upper back; dumbbell, bench
- [Single-Leg Hip Thrust](https://trainaq.com/exercises/single-leg-hip-thrust): glutes; bench
- [Skull Crusher (EZ Bar)](https://trainaq.com/exercises/skull-crusher): triceps; ez bar, bench
- [Smith Machine Bench Press](https://trainaq.com/exercises/smith-machine-bench-press): chest; smith, bench
- [Smith Machine Close-Grip Bench Press](https://trainaq.com/exercises/smith-machine-close-grip-bench-press): triceps; smith, bench
- [Smith Machine Hip Thrust](https://trainaq.com/exercises/smith-machine-hip-thrust): glutes; smith, bench
- [Smith Machine Incline Bench Press](https://trainaq.com/exercises/smith-machine-incline-bench-press): upper chest; smith, bench
- [Smith Machine Shoulder Press](https://trainaq.com/exercises/smith-machine-shoulder-press): front delts; smith, bench

Source: https://trainaq.com/exercises/equipment/bench