Adjustable bench — exercises

64 exercises with video, ordered by popularity. Each page shows step-by-step technique, common mistakes and set/rep targets.

Barbell Incline Bench Press

Barbell Incline Bench Press Barbell Intermediate

Dumbbell Shoulder Press

Dumbbell Shoulder Press Dumbbells Beginner

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press Dumbbells Beginner

Chest Supported Dumbbell Row

Chest Supported Dumbbell Row Dumbbells Beginner

Incline Dumbbell Curl

Incline Dumbbell Curl Dumbbells Beginner

Decline Sit-Up

Decline Sit-Up Adjustable bench Intermediate

Incline Cable Fly

Incline Cable Fly Cable machine Beginner

Alternating Dumbbell Decline Bench Press

Alternating Dumbbell Decline Bench Press Dumbbells Intermediate

Alternating Dumbbell Incline Bench Press

Alternating Dumbbell Incline Bench Press Dumbbells Intermediate

Alternating Dumbbell Shoulder Press

Alternating Dumbbell Shoulder Press Dumbbells Beginner

Alternating Incline Dumbbell Curl

Alternating Incline Dumbbell Curl Dumbbells Beginner

Alternating Neutral Grip Dumbbell Shoulder Press

Alternating Neutral Grip Dumbbell Shoulder Press Dumbbells Beginner

Bench Adductor Stretch

Bench Adductor Stretch Adjustable bench Beginner

Bench Lat Stretch

Bench Lat Stretch Adjustable bench Beginner

Chest Supported Barbell Front Raise

Chest Supported Barbell Front Raise Barbell Beginner

Chest Supported Barbell Shrug

Chest Supported Barbell Shrug Barbell Beginner

Chest Supported Dumbbell Front Raise

Chest Supported Dumbbell Front Raise Dumbbells Beginner

Chest Supported Dumbbell Rear Delt Row

Chest Supported Dumbbell Rear Delt Row Dumbbells Beginner

Chest Supported Dumbbell Shrug

Chest Supported Dumbbell Shrug Dumbbells Beginner

Chest Supported Dumbbell Underhand Row

Chest Supported Dumbbell Underhand Row Dumbbells Beginner

Chest Supported Kettlebell Shrug

Chest Supported Kettlebell Shrug Kettlebell Beginner

Chest Supported Neutral Grip Resistance Band Row

Chest Supported Neutral Grip Resistance Band Row Resistance bands Beginner

Chest Supported Overhand Grip Dumbbell Row

Chest Supported Overhand Grip Dumbbell Row Dumbbells Beginner

Chest Supported Resistance Band Row

Chest Supported Resistance Band Row Resistance bands Beginner

Chest Supported Resistance Band T-Raise

Chest Supported Resistance Band T-Raise Resistance bands Beginner

Chest Supported Resistance Band Y-Raise

Chest Supported Resistance Band Y-Raise Resistance bands Beginner

Chest Supported Reverse Grip Resistance Band Row

Chest Supported Reverse Grip Resistance Band Row Resistance bands Beginner

Decline Dumbbell Hex Press

Decline Dumbbell Hex Press Dumbbells Intermediate

Dumbbell Decline Flye

Dumbbell Decline Flye Dumbbells Intermediate

Dumbbell Decline Sit-Up

Dumbbell Decline Sit-Up Dumbbells Intermediate

Dumbbell Hammer Spider Curl

Dumbbell Hammer Spider Curl Dumbbells Beginner

Dumbbell Reverse Spider Curl

Dumbbell Reverse Spider Curl Dumbbells Beginner

Incline Bench Dumbbell Preacher Curl

Incline Bench Dumbbell Preacher Curl Dumbbells Beginner

Incline Bench Kettlebell Preacher Curl

Incline Bench Kettlebell Preacher Curl Kettlebell Beginner

Incline Dumbbell Front Raise

Incline Dumbbell Front Raise Dumbbells Beginner

Incline Dumbbell Hammer Curl

Incline Dumbbell Hammer Curl Dumbbells Beginner

Incline Dumbbell Overhead Triceps Extension

Incline Dumbbell Overhead Triceps Extension Dumbbells Intermediate

Incline Dumbbell Shrug

Incline Dumbbell Shrug Dumbbells Beginner

Incline Dumbbell Svend Press

Incline Dumbbell Svend Press Dumbbells Beginner

Incline Dumbbell Triceps Extension

Incline Dumbbell Triceps Extension Dumbbells Beginner

Incline Resistance Band Curl

Incline Resistance Band Curl Resistance bands Beginner

Incline Resistance Band Flye

Incline Resistance Band Flye Resistance bands Beginner

Incline Resistance Band Hammer Curl

Incline Resistance Band Hammer Curl Resistance bands Beginner

Incline Side Lying Dumbbell Lateral Raise

Incline Side Lying Dumbbell Lateral Raise Dumbbells Beginner

Incline Svend Press

Incline Svend Press Weight plates Beginner

Neutral Grip Dumbbell Decline Bench Press

Neutral Grip Dumbbell Decline Bench Press Dumbbells Intermediate

Neutral Grip Dumbbell Incline Bench Press

Neutral Grip Dumbbell Incline Bench Press Dumbbells Intermediate

Neutral Grip Resistance Band Incline Bench Press

Neutral Grip Resistance Band Incline Bench Press Resistance bands Beginner

Resistance Band Hammer Spider Curl

Resistance Band Hammer Spider Curl Resistance bands Beginner

Resistance Band Incline Bench Press

Resistance Band Incline Bench Press Resistance bands Beginner

Resistance Band Reverse Spider Curl

Resistance Band Reverse Spider Curl Resistance bands Beginner

Resistance Band Spider Curl

Resistance Band Spider Curl Resistance bands Beginner

Reverse Grip Dumbbell Incline Bench Press

Reverse Grip Dumbbell Incline Bench Press Dumbbells Intermediate

Reverse Grip Dumbbell Shoulder Press

Reverse Grip Dumbbell Shoulder Press Dumbbells Beginner

Reverse Grip Resistance Band Incline Bench Press

Reverse Grip Resistance Band Incline Bench Press Resistance bands Beginner

Seated Dumbbell Front Raise

Seated Dumbbell Front Raise Dumbbells Beginner

Seated Neutral Grip Resistance Band Shoulder Press

Seated Neutral Grip Resistance Band Shoulder Press Resistance bands Beginner

Seated Resistance Band Lateral Raise

Seated Resistance Band Lateral Raise Resistance bands Beginner

Seated Zottman Curl

Seated Zottman Curl Dumbbells Beginner

Side Lying Dumbbell Shrug

Side Lying Dumbbell Shrug Dumbbells Beginner

Single Arm Dumbbell Incline Bench Press

Single Arm Dumbbell Incline Bench Press Dumbbells Beginner

Single Arm Dumbbell Zottman Preacher Curl

Single Arm Dumbbell Zottman Preacher Curl Dumbbells Intermediate

Single Arm Seated Dumbbell Shoulder Press

Single Arm Seated Dumbbell Shoulder Press Dumbbells Beginner

Dumbbell Decline Bench Press

Dumbbell Decline Bench Press Dumbbells Intermediate

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