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 Barbell JM Bench Press is a variation of the traditional bench press that targets the triceps while also engaging the chest and shoulders. This exercise is named after powerlifter JM Blakley and is known for its effectiveness in building triceps strength and mass. Execution Lie on a flat ben
If you're looking for an exercise that targets your lower body and adds a unique twist to the traditional squat, the Barbell Kneeling Squat is for you. This exercise combines the benefits of squats with a focus on the glutes and hamstrings while reducing pressure on your lower back. Execution
The Barbell Lap Curl is an effective exercise for building strength and mass in your biceps. This exercise stands out because of its unique position and the way it isolates the biceps, providing an intense workout. Execution Sit at the end of a bench with your feet flat on the floor and your kne
The Barbell Lying Close-Grip Press is a powerful exercise that targets the triceps, chest, and shoulders. This exercise is unique because it allows you to work with a relatively heavy load, leading to significant strength and muscle development, especially in the triceps. Execution Lie on your b
The rear delt row is an exercise targeting the posterior head of the deltoid (shoulder muscle). The lateral head and, to a lesser extent, the anterior head also contribute to this movement, but are activated less. Many other muscles help move the elbows and shoulders backward, as well as maintain th
Skull crushers, also known as the lying triceps extension, are isolation exercises. This does not make them any less effective, and they are certainly suitable for finishing your triceps workout. The EZ bar is recommended over the straight barbell for skull crushers. If neither is available, you can
If you are looking for an effective exercise to strengthen your triceps, the Barbell Lying Triceps Extension is an excellent choice. This exercise offers a unique way to isolate and train the triceps, resulting in strong and well-defined arms. Execution Lie on your back on a flat bench and hold
If you are looking for an effective exercise to strengthen and shape your triceps, the Barbell Lying Triceps Skull Crusher is an excellent choice. This exercise specifically targets the triceps brachii and offers a unique way to isolate and develop these muscles. Execution Lie on your back on a
The Barbell One-Leg Hip Thrust is a powerful exercise aimed at strengthening your glutes and hamstrings. This exercise offers a unique challenge because it requires balance and stability while using one leg to perform the movement. Execution Find a flat bench and place a barbell on the floor in
The Barbell Pullover to Press is a dynamic compound exercise that engages both your upper body and core strength. This exercise combines the benefits of a pullover with those of an overhead press, allowing you to train multiple muscle groups in one fluid movement. Execution Lie on your back on a
The Barbell Reverse Close-Grip Bench Press is a variation of the traditional bench press that targets the triceps and upper chest muscles. This exercise offers a unique way to work your muscles differently, which may lead to improved muscle growth and strength. Execution Lie on a flat bench with
The Barbell Reverse Spider Curl is a unique exercise that targets the biceps in a way not often seen in traditional training programs. This exercise offers a new challenge and stimulus for your muscles, which can lead to improved muscle growth and strength. Execution Begin by setting an incline
The Barbell Reverse-Grip Bench Press is a variation of the traditional bench press that targets upper-body strength in a unique way. The reverse grip activates your muscles differently, which may lead to improved muscle growth and strength. Execution Lie on a flat bench with your feet firmly on
The Barbell Seated Behind-Neck Military Press is a powerful exercise that targets the development of the shoulders and upper back. This exercise offers a unique approach to shoulder training by emphasizing the rear deltoids and trapezius muscles, which may contribute to better posture and a stronger
The Barbell Seated Calf Raise is an effective exercise for strengthening and increasing the size of the calf muscles. This exercise offers a unique way to train the calf muscles in isolation, contributing to better performance in sports and daily activities. Execution Find a bench you can sit
The Barbell Seated Concentration Biceps Curl is a powerful exercise focused on isolating and strengthening the biceps. This exercise offers a unique way to train your biceps with an emphasis on concentration and control, leading to effective muscle building and definition. Execution Find a comfo
The good morning is an exercise that primarily targets the hamstrings, glutes, and the muscles in the lower back and spine. The hamstrings and glutes must work hard to bring the torso upright by aligning the thighs and back. The erector spinae, which runs along the spine, helps straighten the back.
Barbell Seated on Knee Calf Raises is an effective exercise focused on strengthening and defining the calf muscles. This exercise is distinguished by its unique seated position and the use of a barbell, providing targeted stimulation of the calf muscles. Execution Find a flat bench and place a b
The Barbell Seated Overhead Press is a powerful exercise that targets the upper body, particularly the shoulders. This exercise offers unique benefits for building muscle mass and strength in the upper body while also improving your stability and core strength. Execution Find a bench and sit upr
The Barbell Seated Overhead Triceps Extension, also known as the French Press, is a fitness exercise for training the triceps using dumbbells, barbells, or a cable machine. Unlike the lying triceps extension, or skull crushers, the Barbell Seated Overhead Triceps Extension is performed seated. As a
The Barbell Seated Overhead Triceps Press is an effective exercise for strengthening and shaping your triceps. This exercise provides a unique way to isolate your arms and target the triceps without unnecessary strain on your shoulders. Execution Sit on a bench with your back straight and grasp
The Barbell Seated Twist is an effective exercise that focuses on strengthening and toning your core, with special emphasis on the obliques. This exercise offers a unique combination of strength training and flexibility, contributing to better posture and reduced back pain. Execution Sit on the
The barbell single-leg split squat (also called the Bulgarian split squat) can be compared to lunges. The difference is that you do not step forward or back. You complete a full set with one leg forward first and then repeat it with the other leg. This can make proper execution easier. After all, yo
The Barbell Single-Leg Split Squat is a powerful exercise that focuses on improving your balance, strength, and stability. By training one leg at a time, you work not only on your muscular strength but also on correcting muscular imbalances between your legs. Execution Find an elevated surface,