Flat bench — exercises

116 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 Flat bench 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

Inverted Row

Inverted Row Flat bench Beginner

Barbell Skull Crusher

Barbell Skull Crusher Barbell Intermediate

Seated Dumbbell Lateral Raise

Seated Dumbbell Lateral Raise Dumbbells Beginner

Bench Dip

Bench Dip Flat bench Beginner

Dumbbell Skull Crusher

Dumbbell Skull Crusher Dumbbells Intermediate

Decline Push-Up

Decline Push-Up Flat bench Intermediate

Seated Dumbbell Rear Delt Raise

Seated Dumbbell Rear Delt Raise Dumbbells Beginner

Dumbbell Pullover

Dumbbell Pullover Dumbbells Beginner

Barbell Bulgarian Split Squat

Barbell Bulgarian Split Squat Barbell Intermediate

Dumbbell Bulgarian Split Squat

Dumbbell Bulgarian Split Squat Dumbbells Intermediate

Dumbbell Hex Press

Dumbbell Hex Press Dumbbells Intermediate

Seated Barbell Overhead Press

Seated Barbell Overhead Press Barbell Intermediate

Resistance Band Chest Press

Resistance Band Chest Press Resistance bands Beginner

Alternating Dumbbell Bench Press

Alternating Dumbbell Bench Press Dumbbells Intermediate

Alternating Seated Dumbbell Curl

Alternating Seated Dumbbell Curl Dumbbells Beginner

Barbell Front Box Squat

Barbell Front Box Squat Barbell Intermediate

Barbell JM Press

Barbell JM Press Barbell Intermediate

Barbell Larsen Press

Barbell Larsen Press Barbell Advanced

Barbell Pullover Extension

Barbell Pullover Extension Barbell Intermediate

Barbell Reverse Concentration Curl

Barbell Reverse Concentration Curl Barbell Beginner

Barbell Spoto Press

Barbell Spoto Press Barbell Advanced

Barbell Step-Up

Barbell Step-Up Barbell Intermediate

Bench Assisted Chin-Up

Bench Assisted Chin-Up Pull-up bar Beginner

Bench Assisted Pull-Up

Bench Assisted Pull-Up Pull-up bar Beginner

Bench Calf Stretch

Bench Calf Stretch Flat bench Beginner

Bench Dip with Knee Raise

Bench Dip with Knee Raise Flat bench Beginner

Bench Dip with Leg Curl

Bench Dip with Leg Curl Flat bench Beginner

Bench Elbow Lift

Bench Elbow Lift Flat bench Beginner

Bench Knee Tuck

Bench Knee Tuck Flat bench Beginner

Bench Reverse Plank

Bench Reverse Plank Flat bench Intermediate

Bodyweight Bulgarian Split Squat

Bodyweight Bulgarian Split Squat Plyo box Intermediate

Bodyweight Hip Thrust

Bodyweight Hip Thrust Flat bench Beginner

Bodyweight Single Leg Extension

Bodyweight Single Leg Extension Flat bench Beginner

Box Plank Walk-Up

Box Plank Walk-Up Plyo box Intermediate

Cable Bench Press

Cable Bench Press Cable machine Intermediate

Cable Skull Crusher

Cable Skull Crusher Cable machine Beginner

Cable Wrist Curl

Cable Wrist Curl Cable machine Beginner

Chest Supported Barbell Row

Chest Supported Barbell Row Barbell Beginner

Close Grip Decline Push-Up

Close Grip Decline Push-Up Flat bench Intermediate

Cross Bench Dumbbell Pullover

Cross Bench Dumbbell Pullover Dumbbells Intermediate

Decline Plank Shoulder Tap

Decline Plank Shoulder Tap Flat bench Intermediate

Deficit Sumo Squat

Deficit Sumo Squat Dumbbells Intermediate

Dual Cable Lat Pulldown

Dual Cable Lat Pulldown Cable machine Beginner

Dumbbell Box Squat

Dumbbell Box Squat Dumbbells Beginner

Dumbbell Figure Four Hip Thrust

Dumbbell Figure Four Hip Thrust Dumbbells Intermediate

Dumbbell Reverse Concentration Curl

Dumbbell Reverse Concentration Curl Dumbbells Beginner

Dumbbell Reverse Wrist Curl

Dumbbell Reverse Wrist Curl Dumbbells Beginner

Dumbbell Seated Calf Raise

Dumbbell Seated Calf Raise Dumbbells Beginner

Dumbbell Step-Up with Knee Drive

Dumbbell Step-Up with Knee Drive Dumbbells Intermediate

Elevated Close Grip Pike Push-Up

Elevated Close Grip Pike Push-Up Flat bench Advanced

EZ Bar Wrist Curl

EZ Bar Wrist Curl EZ Bar Beginner

Feet Elevated Mini Band Glute Bridge

Feet Elevated Mini Band Glute Bridge Mini bands Beginner

Feet Elevated Suspension Trainer Row

Feet Elevated Suspension Trainer Row Suspension trainer Intermediate

Feet Up Barbell Bench Press

Feet Up Barbell Bench Press Barbell Intermediate

Incline Bodyweight Triceps Extension

Incline Bodyweight Triceps Extension Flat bench Intermediate

Kettlebell Bulgarian Split Squat

Kettlebell Bulgarian Split Squat Kettlebell Intermediate

Kettlebell Concentration Curl

Kettlebell Concentration Curl Kettlebell Beginner

Kettlebell Hip Thrust

Kettlebell Hip Thrust Kettlebell Beginner

Kettlebell Pullover

Kettlebell Pullover Kettlebell Beginner

Kettlebell Seated Calf Raise

Kettlebell Seated Calf Raise Kettlebell Beginner

Kettlebell Skull Crusher

Kettlebell Skull Crusher Kettlebell Intermediate

Leg Resisted Biceps Curl

Leg Resisted Biceps Curl Flat bench Beginner

Lying 90/90 Shoulder Rotation

Lying 90/90 Shoulder Rotation Flat bench Beginner

Lying Cable Flye

Lying Cable Flye Cable machine Beginner

Lying Cable Pullover

Lying Cable Pullover Cable machine Intermediate

Lying Medicine Ball Chest Press

Lying Medicine Ball Chest Press Medicine ball Beginner

Lying Resistance Band Curl

Lying Resistance Band Curl Resistance bands Beginner

Lying Shoulder Internal Rotation Stretch

Lying Shoulder Internal Rotation Stretch Flat bench Beginner

Lying Svend Press

Lying Svend Press Weight plates Beginner

Neutral Grip Dumbbell Shoulder Press

Neutral Grip Dumbbell Shoulder Press Dumbbells Beginner

Neutral Grip Dumbbell Wrist Curl

Neutral Grip Dumbbell Wrist Curl Dumbbells Beginner

Prone Dumbbell Y-Press

Prone Dumbbell Y-Press Dumbbells Intermediate

Resistance Band Bulgarian Split Squat

Resistance Band Bulgarian Split Squat Resistance bands Intermediate

Resistance Band Seated Calf Raise

Resistance Band Seated Calf Raise Resistance bands Beginner

Resistance Band Wrist Curl

Resistance Band Wrist Curl Resistance bands Beginner

Reverse Grip Bench Press

Reverse Grip Bench Press Barbell Intermediate

Reverse Hyperextension with Stability Ball and Mini Band

Reverse Hyperextension with Stability Ball and Mini Band Flat bench Intermediate

Seated Alternating Dumbbell Front Raise

Seated Alternating Dumbbell Front Raise Dumbbells Beginner

Seated Barbell Calf Raise

Seated Barbell Calf Raise Barbell Beginner

Seated Barbell Curl

Seated Barbell Curl Barbell Beginner

Seated Barbell Twist

Seated Barbell Twist Barbell Intermediate

Seated Cable Rear Delt Raise

Seated Cable Rear Delt Raise Cable machine Intermediate

Seated Dumbbell Swing Lateral Raise

Seated Dumbbell Swing Lateral Raise Dumbbells Intermediate

Seated Dumbbell Triceps Kickback

Seated Dumbbell Triceps Kickback Dumbbells Beginner

Seated EZ Bar Overhead Press

Seated EZ Bar Overhead Press EZ Bar Beginner

Seated Flutter Kicks

Seated Flutter Kicks Flat bench Beginner

Seated Hammer Curl

Seated Hammer Curl Dumbbells Beginner

Seated Mini Band Hip Abduction

Seated Mini Band Hip Abduction Mini bands Beginner

Seated Overhead Lat Stretch

Seated Overhead Lat Stretch Flat bench Beginner

Seated Zottman Curl

Seated Zottman Curl Dumbbells Beginner

Side Lying Dumbbell Lateral Raise

Side Lying Dumbbell Lateral Raise Dumbbells Beginner

Side Lying Dumbbell Rear Delt Raise

Side Lying Dumbbell Rear Delt Raise Dumbbells Beginner

Single Arm Dumbbell Bench Press

Single Arm Dumbbell Bench Press Dumbbells Intermediate

Single Arm Dumbbell Skull Crusher

Single Arm Dumbbell Skull Crusher Dumbbells Beginner

Single Arm Kettlebell Flye

Single Arm Kettlebell Flye Kettlebell Intermediate

Single Arm Prone Dumbbell Rear Delt Raise

Single Arm Prone Dumbbell Rear Delt Raise Dumbbells Beginner

Single Arm Seated Dumbbell Shoulder Press

Single Arm Seated Dumbbell Shoulder Press Dumbbells Beginner

Single Leg Dumbbell Seated Calf Raise

Single Leg Dumbbell Seated Calf Raise Dumbbells Beginner

Single Leg Foot Elevated Glute Bridge

Single Leg Foot Elevated Glute Bridge Plyo box Intermediate

Single Leg Kettlebell Hip Thrust

Single Leg Kettlebell Hip Thrust Kettlebell Intermediate

Staggered Stance Dumbbell Hip Thrust

Staggered Stance Dumbbell Hip Thrust Dumbbells Intermediate

Unsupported Seated Barbell Overhead Press

Unsupported Seated Barbell Overhead Press Barbell Intermediate

Unsupported Seated Dumbbell Shoulder Press

Unsupported Seated Dumbbell Shoulder Press Dumbbells Intermediate

Wide Grip Barbell Bench Press

Wide Grip Barbell Bench Press Barbell Intermediate

Donkey Calf Raise

Donkey Calf Raise Flat bench Intermediate

Barbell Wrist Curl

Barbell Wrist Curl Barbell Beginner

Dumbbell Wrist Curl

Dumbbell Wrist Curl Dumbbells Beginner

Incline Push-Up

Incline Push-Up Flat bench Beginner

All exercises →