Weight Bench Exercises and Training Guide

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.

What is a weight bench?

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.

How to use a weight bench safely

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.

Paused Bench Press

The bench press, or “bench pressing,” is one of the most popular exercises in strength training. It is also one of the three powerlifting exercises, alongside the squat and deadlift. It is a compound exercise that engages several large muscle groups. The chest muscles and front shoulder muscles are

Preacher Curl with an EZ Bar, Wide Grip

If you are looking for an effective way to train your biceps, the preacher curl with an EZ bar and a wide grip is an excellent choice. This exercise isolates the biceps in a unique way, allowing you to focus intensely on the muscle group. Execution Find a preacher bench and load an EZ bar with t

Prone Barbell Front Raise on Bench

This exercise is a fantastic way to strengthen your shoulders and upper back, with a unique twist. By lying prone (face down) on a bench, your body is forced to find stability, leading to a more intense workout for the target muscles. Execution Lie face down on a flat bench, with your feet touch

Prone Bench Row Barbell Reverse Grip

If you are looking for an effective way to strengthen your back muscles, the prone bench row with a reverse grip using a barbell is an excellent choice. This exercise offers a unique approach to the traditional rowing movement by placing your body in a stable, horizontal position, allowing for a mor

Prone Bench Row Barbell Supinated Grip

The Prone Bench Row with a supinated grip is a powerful exercise that targets the upper back and biceps. By incorporating this exercise into your routine, you can build a strong, well-developed back while also improving your grip strength. Execution Lie face down on a flat bench, with your feet

Prone Bench Row with Dumbbells

The Prone Bench Row with dumbbells is a powerful exercise that targets the development of your back muscles. By performing this exercise, you work not only on a strong back but also improve your posture and stability. Execution Find a flat bench and place a pair of dumbbells on either side of th

Prone Bench Row with Dumbbells and Supinated Grip

The prone bench row with dumbbells and a supinated grip is a powerful exercise that targets the upper back, shoulders, and biceps. This variation offers a unique twist on the traditional rowing movement by placing your body in a prone position, providing more intense isolation of the back muscles.

Prone Bench Row with Dumbbells, Pronated Grip

If you are looking for an effective way to strengthen your back muscles, the prone bench row with dumbbells and a pronated grip is an excellent choice. This exercise offers a unique combination of stability and strength training, targeting not only your back but also your shoulders and arms. Execut

Prone Dumbbell Lateral Raise on Bench

Introduction The prone dumbbell lateral raise on a bench is an effective exercise for strengthening and defining the shoulder muscles, particularly the deltoids. This exercise offers a unique way to isolate the lateral parts of the shoulders, while the prone position reduces the chance of compensati

Prone Rear Delt Fly on Bench

The Prone Rear Delt Fly on Bench is an effective exercise that targets the backs of your shoulders, also known as the rear deltoids. This exercise not only helps build muscle mass, but also improves the stability of your shoulder joint. Execution Lie face down on a flat bench, with your face ext

Raised Bench Hip Lift

If you are looking for an effective way to strengthen your glutes and hamstrings, the Raised Bench Hip Lift is an excellent choice. This exercise is unique because it allows you to work deeply into the muscles while also improving your core stability. Execution Find a bench or elevated platform

Raised Bench Single-Leg Hip Lift

Do you want to train your glutes and hamstrings effectively? Then the Raised Bench Single-Leg Hip Lift is the perfect exercise for you. This exercise focuses on isolating these muscle groups and offers a unique way to build stability and strength. Execution Find a bench or elevated platform that

Resistance Band Bench Press

The bench press, or 'bench pressing', is one of the most popular exercises in strength training. It is also one of the three powerlifting exercises, alongside the squat and deadlift. It is a compound exercise that engages several large muscle groups. The chest muscles and the front of the shoulder m

Reverse Barbell Wrist Curl

The barbell wrist curl targets the so-called wrist extensors. The muscles on the outside of the forearm that bring the knuckles toward the outside. Reverse barbell wrist curl Muscles involved: Forearms: Wrist extensors Reverse barbell wrist curl setup Grasp a relatively light barbell with

Reverse Hyperextension on an Incline Bench

The reverse hyperextension on an incline bench is an effective exercise for strengthening your lower back, glutes, and hamstrings. This exercise helps improve your posture and lower-back stability. Execution Lie face down on an incline bench. Make sure your hips hang off the end of the bench.

Reverse Wrist Curl with a Single Dumbbell

Introduction: The Reverse Wrist Curl with a single dumbbell is an excellent exercise for strengthening the forearms and developing the wrist flexors. This exercise helps improve your grip strength, which is essential for various sports and daily activities. Execution: Begin by sitting on a bench, h

Seated Alternating Dumbbell Front Raise

If you're looking for an effective way to strengthen your shoulders, the Seated Alternating Dumbbell Front Raise is an excellent choice. This exercise targets not only the front of your shoulders but also improves your posture and stability. Execution Find a comfortable chair and sit with your f

Seated Alternating Dumbbell Press

The Seated Alternating Dumbbell Press is an effective exercise for strengthening your shoulders and arms. The alternating movement not only stimulates muscle growth but also improves your balance and coordination. Execution Find a bench and sit upright with a dumbbell in each hand. Keep your fee

Seated Arnold Press

The Seated Arnold Press is a dynamic shoulder exercise named after Arnold Schwarzenegger. This exercise combines a shoulder press with a rotating movement, creating a unique challenge and stimulation for the shoulder muscles. Execution Sit upright on a bench with your back straight and your feet

Seated Barbell Military Press

The Seated Barbell Military Press is a powerful exercise that targets your upper body, particularly your shoulders. This exercise provides an excellent way to build strength and mass in your shoulders while also promoting stability in your core and upper body. Execution Sit upright on a bench wi

Seated Barbell Military Press

The Seated Barbell Military Press is an effective strength exercise that targets your upper body, particularly the shoulders and arms. This exercise is unique because it helps you build a strong, stable shoulder girdle while also improving your posture. Execution Sit on a bench with an upright

Seated Barbell Shoulder 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-shaped muscle responsible for raising the upper arm. The pectoralis major assists in raising the arms. This is especially true of the fibers that run from the clavicle to the

Seated Barbell Shoulder Press

The seated barbell shoulder press is a powerful exercise that focuses on strengthening your shoulders and upper body. This exercise offers unique benefits, such as improving your posture and increasing your overall strength. Execution Sit upright on a bench with a backrest and place your feet fi

Seated Bent-Over Dumbbell Side Raise

The bent-over side raise is an exercise targeting the posterior head of the deltoid (shoulder muscle). The lateral head and, to a lesser extent, the anterior head also assist in this movement, but are activated less. Many other muscles assist in moving the elbows and shoulders backward, as well as m