Flat bench exercises

The base for presses, rows, step-ups and hip thrusts. Simple, and part of more exercises than almost anything else in the gym.

31 exercises

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  Barbell Bench Press

  Chest

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

• 

  Barbell Box Squat

  Glutes, Quads

  Barbell & Plates · Squat Rack · Box or Step or Flat Bench

• 

  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

• 

  Bodyweight Step-Down

  Quads, Glutes

  Box or Step or Flat Bench

• 

  Cable Wrist Curl

  Forearms

  Cable Machine · Adjustable Bench or Flat 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

• 

  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 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

• 

  Feet-Elevated Inverted Row

  Upper Back, Lats

  Smith Machine or Squat Rack · Adjustable Bench or Box or Step or Flat 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 Dumbbell Lateral Raise

  Side Delts

  Dumbbells · Adjustable Bench or Flat Bench

• 

  Single-Arm Dumbbell Bench Press

  Chest

  Dumbbells · Adjustable Bench or Flat Bench

• 

  Single-Leg Box Squat

  Quads, Glutes

  Box or Step 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