Adjustable bench exercises

Flat, incline or upright: an adjustable bench opens up incline presses, seated presses and supported rows with the same weights.

42 exercises

• 

  Barbell Bench Press

  Chest

  Barbell & Plates · Adjustable Bench or Flat Bench · Squat Rack

• 

  Barbell Bulgarian Split Squat

  Quads, Glutes

  Barbell & Plates · Squat Rack · Adjustable Bench or Flat Bench

• 

  Barbell Hip Thrust

  Glutes

  Barbell & Plates · Adjustable Bench or Flat Bench

• 

  Barbell Wrist Curl

  Forearms

  Barbell & Plates or EZ Curl Bar · Adjustable Bench or Flat Bench

• 

  Bench Dip

  Triceps

  Adjustable Bench or Flat Bench

• 

  Bench Reverse Hyperextension

  Glutes

  Adjustable Bench or Flat Bench

• 

  Cable Wrist Curl

  Forearms

  Cable Machine · Adjustable Bench or Flat Bench

• 

  Chest-Supported Dumbbell Row

  Upper Back, Lats

  Dumbbells · Adjustable Bench

• 

  Chest-Supported Rear Delt Fly

  Rear Delts

  Dumbbells · Adjustable Bench

• 

  Close-Grip Bench Press

  Triceps, Chest

  Barbell & Plates · Adjustable Bench or Flat Bench · Squat Rack

• 

  Copenhagen Plank

  Hip Adductors, Obliques

  Adjustable Bench or Flat Bench

• 

  Decline Barbell Bench Press

  Chest

  Barbell & Plates · Adjustable Bench · Squat Rack

• 

  Decline Dumbbell Bench Press

  Chest

  Dumbbells · Adjustable Bench

• 

  Dumbbell Bench Press

  Chest

  Dumbbells · Adjustable Bench or Flat Bench

• 

  Dumbbell Bulgarian Split Squat

  Quads, Glutes

  Dumbbells · Adjustable Bench or Flat Bench

• 

  Dumbbell Fly

  Chest

  Dumbbells · Adjustable Bench or Flat Bench

• 

  Dumbbell Hip Thrust

  Glutes

  Dumbbells · Adjustable Bench or Flat Bench

• 

  Dumbbell Pullover

  Lats, Chest

  Dumbbells · Adjustable Bench or Flat Bench

• 

  Dumbbell Reverse Wrist Curl

  Forearms

  Dumbbells · Adjustable Bench or Flat Bench

• 

  Dumbbell Spider Curl

  Biceps

  Dumbbells · Adjustable Bench

• 

  Dumbbell Step-Up

  Quads, Glutes

  Dumbbells · Adjustable Bench or Flat Bench

• 

  Dumbbell Tate Press

  Triceps

  Dumbbells · Adjustable Bench or Flat Bench

• 

  Dumbbell Wrist Curl

  Forearms

  Dumbbells · Adjustable Bench or Flat Bench

• 

  Dumbbell Y Raise

  Upper Back, Rear Delts

  Dumbbells · Adjustable Bench

• 

  Feet-Elevated Inverted Row

  Upper Back, Lats

  Smith Machine or Squat Rack · Adjustable Bench or Box or Step or Flat Bench

• 

  Incline Barbell Bench Press

  Upper Chest

  Barbell & Plates · Adjustable Bench · Squat Rack

• 

  Incline Dumbbell Curl

  Biceps

  Dumbbells · Adjustable Bench

• 

  Incline Dumbbell Fly

  Upper Chest

  Dumbbells · Adjustable Bench

• 

  Incline Dumbbell Press

  Upper Chest

  Dumbbells · Adjustable Bench

• 

  Incline Smith Machine Press

  Upper Chest

  Smith Machine · Adjustable Bench

• 

  Kneeling Lat Stretch

  Lats

  Adjustable Bench or Flat Bench

• 

  Neutral-Grip Dumbbell Bench Press

  Chest

  Dumbbells · Adjustable Bench or Flat Bench

• 

  One-Arm Dumbbell Row

  Lats, Upper Back

  Dumbbells · Adjustable Bench or Flat Bench

• 

  Seated Barbell Overhead Press

  Front Delts

  Barbell & Plates · Adjustable Bench · Squat Rack

• 

  Seated Dumbbell Lateral Raise

  Side Delts

  Dumbbells · Adjustable Bench or Flat Bench

• 

  Seated Dumbbell Shoulder Press

  Front Delts

  Dumbbells · Adjustable Bench

• 

  Single-Arm Dumbbell Bench Press

  Chest

  Dumbbells · Adjustable Bench or Flat Bench

• 

  Single-Leg Hip Thrust

  Glutes

  Adjustable Bench or Flat Bench

• 

  Skull Crusher

  Triceps

  Barbell & Plates or Dumbbells or EZ Curl Bar · Adjustable Bench or Flat Bench

• 

  Smith Machine Bench Press

  Chest

  Smith Machine · Adjustable Bench or Flat Bench

• 

  Smith Machine Hip Thrust

  Glutes

  Smith Machine · Adjustable Bench or Flat Bench

• 

  Smith Machine Shoulder Press

  Front Delts

  Smith Machine · Adjustable Bench