Bench exercises

Bench: 100+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What the bench is for

A sturdy bench turns dumbbells and barbells into a full gym. It supports you lying flat, inclined or declined for presses and flies, braces you for rows, and serves as a step or a support for split squats, hip thrusts and dips.

Technique and safety

Make sure it is stable and, if adjustable, that the pins are locked before you load it. For pressing, plant your feet and keep the shoulder blades pinned to the pad.

Five to start with

  1. 1
    IntermediateBarbell Bench Press

    The standard heavy press on a flat bench.

  2. 2
    BeginnerChest-Supported Dumbbell Row

    The bench supports your chest so the upper back does all the work.

  3. 3
    IntermediateBulgarian Split Squat

    Rear foot on the bench for a hard single-leg squat.

  4. 4
    IntermediateBarbell Hip Thrust

    Upper back on the bench for the most direct heavy glute exercise.

  5. 5
    BeginnerBench Dip

    A simple bodyweight triceps exercise.

All 100+ bench exercises