Equipment-Based Training

Bench Exercises

132+ exercises using a bench. Each detail page includes images, instructions, safety tips, muscles targeted, and programming context.

Browse bench movements

Compare movements you can perform with this equipment before letting Budy build a complete plan around the tools you actually have.

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Dumbbell One Arm Triceps Extension (on bench) exercise thumbnail Dumbbell One Arm Triceps Extension (on bench) ADVANCED · TRICEPS, BICEPS Dumbbell Over Bench One Arm Neutral Wrist Curl exercise thumbnail Dumbbell Over Bench One Arm Neutral Wrist Curl ADVANCED · FOREARMS Dumbbell Over Bench Revers Wrist Curl exercise thumbnail Dumbbell Over Bench Revers Wrist Curl INTERMEDIATE · FOREARMS Dumbbell Over Bench Wrist Curl exercise thumbnail Dumbbell Over Bench Wrist Curl INTERMEDIATE · FOREARMS Dumbbell Seated Bench Extension exercise thumbnail Dumbbell Seated Bench Extension INTERMEDIATE · TRICEPS, BICEPS Dumbbell Standing One Arm Curl (over incline bench) exercise thumbnail Dumbbell Standing One Arm Curl (over incline bench) ADVANCED · TRICEPS, BICEPS EZ Barbell JM Bench Press exercise thumbnail EZ Barbell JM Bench Press INTERMEDIATE · TRICEPS, BICEPS Hyperextension (on bench) exercise thumbnail Hyperextension (on bench) INTERMEDIATE · FULL BODY, GLUTES, CORE Barbell Weighted Chains Bench Squat exercise thumbnail Barbell Weighted Chains Bench Squat INTERMEDIATE · HAMSTRINGS, QUADRICEPS Dumbbell Hammer Grip Incline Bench Two Arm Row exercise thumbnail Dumbbell Hammer Grip Incline Bench Two Arm Row INTERMEDIATE · BACK Barbell Stiff Leg Deadlift on Bench exercise thumbnail Barbell Stiff Leg Deadlift on Bench INTERMEDIATE · FULL BODY, GLUTES, CORE Smith Squat to Bench exercise thumbnail Smith Squat to Bench INTERMEDIATE · HAMSTRINGS, QUADRICEPS Dumbbell Palms In Incline Bench Press exercise thumbnail Dumbbell Palms In Incline Bench Press INTERMEDIATE · CHEST Dumbbell Reverse Bench Press exercise thumbnail Dumbbell Reverse Bench Press INTERMEDIATE · CHEST Dumbbell Standing One Arm Curl Over Incline Bench exercise thumbnail Dumbbell Standing One Arm Curl Over Incline Bench ADVANCED · TRICEPS, BICEPS Barbell Incline Close Grip Bench Press exercise thumbnail Barbell Incline Close Grip Bench Press INTERMEDIATE · TRICEPS, BICEPS Weighted Three Bench Dips exercise thumbnail Weighted Three Bench Dips INTERMEDIATE · TRICEPS, BICEPS Barbell Reverse Close grip Bench Press exercise thumbnail Barbell Reverse Close grip Bench Press INTERMEDIATE · TRICEPS, BICEPS Chest Bench Press Butt (WRONG RIGHT) exercise thumbnail Chest Bench Press Butt (WRONG RIGHT) INTERMEDIATE · CHEST Lying Leg Raise Flat Bench exercise thumbnail Lying Leg Raise Flat Bench INTERMEDIATE · CORE Bench Pull ups exercise thumbnail Bench Pull ups INTERMEDIATE · BACK Dumbbell Bench Supported External Rotation exercise thumbnail Dumbbell Bench Supported External Rotation INTERMEDIATE · BACK Barbell Front Bench Squat exercise thumbnail Barbell Front Bench Squat INTERMEDIATE · HAMSTRINGS, QUADRICEPS Crunch (on bench) exercise thumbnail Crunch (on bench) INTERMEDIATE · CORE Handstand Shoulder Press with Wall (between benche exercise thumbnail Handstand Shoulder Press with Wall (between benche INTERMEDIATE · SHOULDERS Barbell Banded Bench Squat exercise thumbnail Barbell Banded Bench Squat INTERMEDIATE · HAMSTRINGS, QUADRICEPS Weighted Chains Lying Bench Fly exercise thumbnail Weighted Chains Lying Bench Fly INTERMEDIATE · CHEST Barbell Weighted Chains Bench Press exercise thumbnail Barbell Weighted Chains Bench Press INTERMEDIATE · CHEST Crunch Hold with Legs on Bench exercise thumbnail Crunch Hold with Legs on Bench INTERMEDIATE · CORE Bench Reverse Crunch Circle exercise thumbnail Bench Reverse Crunch Circle INTERMEDIATE · CORE

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