Bench Exercises ¹⁴

• Bench Press

  The bench press is a compound exercise that strengthens the chest, shoulders, and triceps. It builds upper body strength, enhances muscle mass, and improves pressing power.

  Upper body

  pectoralis major, triceps, deltoids

  Intermediate

  Barbell

  Bench

• Incline Dumbbell Press

  This exercise isolates the upper chest, shoulders, and triceps, making it ideal for developing strength and muscle mass in the upper body.

  Chest

  upper pectoralis major, anterior deltoids, triceps brachii

  Intermediate

  Dumbbells

  Incline Bench

• Seated Dumbbell Press

  This exercise strengthens the shoulders and triceps by pressing dumbbells overhead in a stable, seated position. Ideal for improving upper body strength and stability.

  Shoulders

  deltoids, triceps brachii

  Intermediate

  Dumbbells

  Bench

• Incline Barbell Rows

  Incline barbell rows focus on the traps, rhomboids, and rear delts, helping to build strength and size in the upper back. This variation offers greater isolation and range of motion.

  Back

  trapezius, rhomboids, rear deltoids

  Intermediate

  Barbell

  Incline Bench

• Incline Bench Press

  The incline bench press targets the upper chest, shoulders, and triceps, enhancing strength and muscle development in the upper body. Perfect for a fuller chest appearance and increased pushing power.

  Chest

  pectoralis major (upper), anterior deltoids, triceps brachii

  Intermediate

  Barbell

  Incline Bench

• Chest Fly

  Chest fly is a focused isolation exercise targeting the pectoralis major. It enhances chest definition, strength, and posture while improving range of motion.

  Chest

  Pectoralis Major

  Intermediate

  Dumbbells

  Bench

• Dumbbell Fly

  The dumbbell fly is a focused isolation exercise that targets the pectoralis major, improving chest definition, size, and strength.

  Chest

  Pectoralis Major

  Intermediate

  Dumbbells

  Bench

• Decline Bench Press

  The decline bench press is a compound exercise that emphasizes the lower chest, improving strength and size in the pectoral muscles.

  Chest

  Pectoralis Major (Lower)

  Intermediate

  Barbell

  Decline Bench

• Close-Grip Bench Press

  The close-grip bench press is a compound exercise that focuses on the triceps and chest, ideal for building upper body strength and muscle mass.

  Triceps Brachii, Pectoralis Major

  Intermediate

  Barbell

  Bench

• Preacher Curl

  Preacher curls are great for isolating the biceps, ensuring strict form and effective hypertrophy.

  Upper arm

  Biceps, Biceps brachii

  Intermediate

  Preacher bench

  Barbell

  Dumbbells

• Preacher Curl

  Preacher curls are great for isolating the biceps, ensuring strict form and effective hypertrophy.

  Upper arm

  Biceps, Biceps brachii

  Intermediate

  Preacher bench

  Barbell

  Dumbbells

• Bench Crunches

  A challenging variation of crunches performed on a bench, ideal for enhancing core strength and definition.

  Rectus Abdominis, Obliques

  Beginner

  Intermediate

  Bench

• Single-Arm Dumbbell Row

  Isolates one side of the back at a time, focusing on the lats and increasing unilateral strength.

  Back

  Latissimus Dorsi

  Beginner

  Intermediate

  Dumbbell

  Bench

• Back Extension

  Also known as hyperextension, this exercise strengthens the lower back muscles, particularly the erector spinae, using a hyperextension bench.

  Back

  Erector Spinae

  Beginner

  Intermediate

  Hyperextension Bench