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Exercises

Bench exercises

A flat or adjustable bench supports presses, rows, step-ups, dips and split squats. A sturdy box or step works for many of them.

188 moves171 with 3D demosBeginner 76Intermediate 102Advanced 10

Beginner bench exercises 76

Band ankle eversion demonstrated on the 3D figure3D demoBand ankle eversionBeginner · A band + A bench or boxBand skull crusher demonstrated on the 3D figure3D demoBand skull crusherBeginner · A band + A bench or box + An anchor pointBarbell shoulder-blade punch demonstrated on the 3D figure3D demoBarbell shoulder-blade punchBeginner · A barbell + A bench or boxBarbell wrist curl over a bench demonstrated on the 3D figure3D demoBarbell wrist curl over a benchBeginner · A barbell + A bench or boxBench dip demonstrated on the 3D figure3D demoBench dipBeginner · A bench or boxCable preacher curl demonstrated on the 3D figure3D demoCable preacher curlBeginner · A cable machine + A bench or boxCable wrist curl demonstrated on the 3D figure3D demoCable wrist curlBeginner · A cable machine + A bench or boxChest-supported dumbbell row demonstrated on the 3D figure3D demoChest-supported dumbbell rowBeginner · A dumbbell + A bench or boxDumbbell forearm rotation demonstrated on the 3D figure3D demoDumbbell forearm rotationBeginner · A dumbbell + A bench or boxDumbbell reverse wrist curl over a bench demonstrated on the 3D figure3D demoDumbbell reverse wrist curl over a benchBeginner · A dumbbell + A bench or boxDumbbell shoulder-blade punch demonstrated on the 3D figure3D demoDumbbell shoulder-blade punchBeginner · A dumbbell + A bench or boxDumbbell wrist curl over a bench demonstrated on the 3D figure3D demoDumbbell wrist curl over a benchBeginner · A dumbbell + A bench or box

Intermediate bench exercises 102

Alternating incline dumbbell curl demonstrated on the 3D figure3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or boxBack extension off a flat bench demonstrated on the 3D figure3D demoBack extension off a flat benchIntermediate · A bench or boxBack extension on a 45-degree bench demonstrated on the 3D figure3D demoBack extension on a 45-degree benchIntermediate · A bench or boxBarbell bench press demonstrated on the 3D figure3D demoBarbell bench pressIntermediate · A barbell + A bench or boxBarbell hip thrust demonstrated on the 3D figure3D demoBarbell hip thrustIntermediate · A barbell + A bench or boxBox jump demonstrated on the 3D figure3D demoBox jumpIntermediate · A bench or boxCable incline overhead extension demonstrated on the 3D figure3D demoCable incline overhead extensionIntermediate · A cable machine + A bench or boxCable lying triceps extension demonstrated on the 3D figure3D demoCable lying triceps extensionIntermediate · A cable machine + A bench or boxClose-grip barbell bench press demonstrated on the 3D figure3D demoClose-grip barbell bench pressIntermediate · A barbell + A bench or boxDecline barbell bench press demonstrated on the 3D figure3D demoDecline barbell bench pressIntermediate · A barbell + A bench or boxDecline crunch demonstrated on the 3D figure3D demoDecline crunchIntermediate · A bench or boxDecline dumbbell bench press demonstrated on the 3D figure3D demoDecline dumbbell bench pressIntermediate · A dumbbell + A bench or box

Advanced bench exercises 10

Barbell Bulgarian split squat demonstrated on the 3D figure3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or boxBench press with bands demonstrated on the 3D figure3D demoBench press with bandsAdvanced · A barbell + A band + A bench or boxBench press with chains demonstrated on the 3D figure3D demoBench press with chainsAdvanced · A barbell + A bench or box + Other / check instructionsCopenhagen plank demonstrated on the 3D figure3D demoCopenhagen plankAdvanced · A bench or boxFeet-elevated push-up demonstrated on the 3D figure3D demoFeet-elevated push-upAdvanced · A bench or boxHorizontal back extension (hyperextension, Roman chair) demonstrated on the 3D figure3D demoHorizontal back extension (hyperextension, Roman chair)Advanced · A bench or boxReverse hyperextension demonstrated on the 3D figure3D demoReverse hyperextensionAdvanced · A bench or boxBarbell Squat To A Bench demonstrated on the 3D figure3D demoBarbell Squat To A BenchAdvanced · A barbell + A bench or boxPress Sit-Up demonstrated on the 3D figure3D demoPress Sit-UpAdvanced · A barbell + A bench or boxDragon flag demonstrated on the 3D figure3D demoDragon flagExpert · A bench or box

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Questions people ask

What are good bench exercises for beginners?

Start with moves graded easy, such as Band ankle eversion, Band skull crusher, Barbell shoulder-blade punch. There are 76 of them on this page. Each guide links to a harder option for when it starts to feel easy.

What are the hardest bench exercises?

Moves graded advanced or expert include Dragon flag. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.