Flat bench — exercises

21 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 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

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

All exercises →