Explore weight bench exercises, from dumbbell presses to rows. Choose the right bench and learn practical tips for stable, controlled training.
A weight bench provides a stable platform for strength training with dumbbells, barbells, resistance bands, and bodyweight.
Weight benches come in flat, adjustable, and multifunctional designs. A flat bench supports movements such as dumbbell presses, one-arm rows, and step-ups. An adjustable backrest lets you change your torso angle for exercises including incline presses and seated shoulder presses. Before each set, check that the bench is stable and any adjustment is securely locked.
Select a bench that suits the exercise and the load you plan to use. Keep your feet planted during presses, control the lowering phase, and avoid dropping weights onto the bench. For demanding barbell sets, use suitable safety supports or a spotter, and reduce the load if your form breaks down.
401 exercises
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The Alternate Incline Dumbbell Curl is an effective exercise for building strength and mass in your biceps. The incline position trains each arm separately, resulting in greater muscle activation and the ability to address imbalances in strength and size. Execution Find an incline bench and set
The Alternate Pullover is an effective exercise that targets strengthening your upper body, with a special focus on the chest, back, and arm muscles. This exercise is unique because it combines a dynamic movement with core stability, so you not only build strength but also improve your balance and c
Alternating incline dumbbell curls are an effective exercise for building strength and mass in your biceps. The incline position stimulates your biceps in a unique way, providing a more intense workout compared with traditional bicep curls. Execution Find an incline bench and set it to an angle
The alternating seated dumbbell biceps curl is an effective exercise for strengthening and defining your biceps. Performing this exercise while seated minimizes the chance of cheating with your body, requiring your biceps to work harder. Execution Find a comfortable chair and sit with your feet
The Alternating Seated Dumbbell Hammer Curl is an effective exercise for strengthening and toning your biceps and forearms. This variation, performed while seated, helps you maintain better form and minimizes the chance of cheating by swinging your body. Execution Find a comfortable chair and si
About the Arnold press The shoulder press is an exercise that works all three heads of the deltoid (but not to the same extent). This is the deltoid muscle responsible for lifting the upper arm. The Arnold press (or Arnie press) is a variation of the standard dumbbell shoulder press develo
The Arnold Press is a dynamic shoulder exercise named after Arnold Schwarzenegger. This exercise combines a shoulder press with a rotation, training not only your shoulders but also your upper back and arms. What makes this exercise unique is that it offers a greater range of motion than the traditi
The Arnold Press is a dynamic shoulder exercise named after Arnold Schwarzenegger. This exercise combines a shoulder press with a rotation, providing a more intensive workout for the shoulder muscles. Execution Sit on a bench with your back straight and hold a dumbbell in each hand. Hold the d
The Arnold Press is a dynamic shoulder exercise named after Arnold Schwarzenegger. This exercise combines a shoulder press with a rotation, training not only your shoulders but also your upper back and arms. What makes this exercise unique is that it offers a greater range of motion than traditional
The Back And Shoulder Stretch is a simple yet effective exercise for stretching the muscles in your back and shoulders. This stretch helps improve your flexibility and may reduce tension in these areas. Execution Begin standing or sitting with your back straight. Extend your arms in front of y
The Back Pec Stretch is a simple but effective exercise for stretching the muscles in your chest and shoulders. This stretch helps improve your posture and may reduce tension in your upper back. Execution Stand upright and place your hands behind your back, interlocking your fingers. Straighte
The Barbell Behind Neck Military Press is a powerful exercise that targets the development of the shoulders and upper back. This exercise, which improves upper-body stability and strength, is unique because of the barbell's position behind the head, providing a more intensive focus on the rear delto
The Barbell Bench Press is a classic strength exercise that forms the basis of many fitness routines. This exercise is known for its effectiveness in building strength and mass in the upper-body muscles, with a special focus on the chest muscles. The unique advantage of the Barbell Bench Press is th
The Barbell Bench Press is a classic strength exercise that forms the basis of many fitness routines. This exercise is known for its effectiveness in building strength and mass in the upper-body muscles, with a special focus on the chest muscles. Execution Lie on your back on a flat bench and pl
The Barbell Bench Press is a classic strength exercise that focuses on strengthening your upper body. This exercise is ideal for building muscle mass and strength in your chest, shoulders, and triceps. Execution Lie on your back on a flat bench and place your feet firmly on the floor. Grip the
The barbell close-grip bench press is a modified version of the bench press. Bringing the elbows back alongside the body with the narrower grip places more emphasis on the triceps and less on the chest muscles. Barbell Close-Grip Bench Press ExecutionPlace the appropriate weight on a barb
The Barbell Close-Grip Bench Press is a powerful exercise aimed at strengthening your upper body, with a particular focus on the triceps and chest muscles. This variation of the traditional bench press places greater emphasis on the triceps through its narrow grip, making it an excellent choice for
The Barbell Close-Grip Press is a powerful exercise focused on strengthening your upper body, with particular emphasis on your triceps and chest muscles. This variation of the traditional bench press emphasizes the inner chest and triceps, making it an excellent choice for anyone looking to develop
The hip thrust is the exercise that requires the greatest engagement of the glutes. As with the glute bridge, you work the glutes, erector spinae, and hamstrings by bringing the back and legs into one line. The hip thrust may be the exercise that has seen the greatest increase in popularity in recen
The Barbell Hip Thrust is a powerful exercise focused on strengthening your glutes and hamstrings. This exercise offers unique benefits for improving your posture, strength, and performance in sports and daily activities. Execution Find a flat bench and place a barbell on the floor in front of y
The Barbell Hip Thrust is a powerful exercise aimed at strengthening your glutes. The unique benefit of this exercise is that it not only strengthens your glutes but also contributes to core stability and lower-back health. Execution Find a flat bench and place it behind you. Sit on the floor wi
Introduction: The Barbell Hip Thrust is a powerful exercise focused on strengthening your glutes. This exercise not only helps build muscle mass but also improves your performance in other strength exercises and daily movements. Execution: Begin by placing a padded bench behind you. Sit on the floo
If you are looking for an effective way to strengthen your upper body, the Barbell Incline Bench Press is an excellent choice. This exercise targets the upper chest muscles and offers unique benefits compared with the traditional bench press by using a different angle. Execution Set the bench to
The Barbell Incline Bench Press is a powerful exercise that targets the upper chest muscles. This variation of the traditional bench press helps you achieve more complete chest development and improves your overall upper-body strength. Execution Set the bench at an angle of approximately 30 to