Flat bench — exercises

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

Barbell Bench Press ▶
Barbell Bench Press Barbell Intermediate
Dumbbell Bench Press ▶
Dumbbell Bench Press Dumbbells Beginner
Barbell Hip Thrust ▶
Barbell Hip Thrust Barbell Intermediate
Bulgarian Split Squat ▶
Bulgarian Split Squat Dumbbells Intermediate
Single Arm Dumbbell Row ▶
Single Arm Dumbbell Row Dumbbells Beginner
Dumbbell Hip Thrust ▶
Dumbbell Hip Thrust Dumbbells Beginner
Dumbbell Flye ▶
Dumbbell Flye Dumbbells Beginner
Smith Machine Bench Press ▶
Smith Machine Bench Press Smith machine Beginner
Barbell Bulgarian Split Squat ▶
Barbell Bulgarian Split Squat Barbell Intermediate
Dumbbell Bulgarian Split Squat ▶
Dumbbell Bulgarian Split Squat Dumbbells Intermediate

All exercises →