24 bench exercises, sorted by difficulty
Every movement in Handler's library that uses bench. 8 are beginner-friendly. Filter by muscle, or open any exercise for form cues, common mistakes, programming ranges by goal, and modifications for sensitive joints.
Library data updated Handler exercise library
- Exercises
- 24
- With video demo
- 24
- Bodyweight
- 0
- Timed holds/intervals
- 0
Other equipment
Beginner (8)
- Dumbbell Box SquatQuadriceps, Glutes · Dumbbell + Bench · Video
- Dumbbell RowLats, Rhomboids · Dumbbell + Bench · Video
- Hip ThrustGlutes · Barbell + Bench · Video
- One-Arm Dumbbell RowLats, Upper back · Dumbbell + Bench · Video
- Seated Dumbbell Calf RaiseSoleus, Calves · Dumbbell + Bench · Video
- Seated Dumbbell Shoulder PressShoulders · Dumbbell + Bench · Video
- Smith Machine Bench PressChest · Smith machine + Bench · Video
- Smith Machine Shoulder PressShoulders · Smith machine + Bench · Video
Intermediate (11)
- Arnold PressShoulders · Dumbbell + Bench · Video
- Barbell Bench PressChest · Barbell + Bench · Video
- Barbell Hip ThrustGlutes · Barbell + Bench · Video
- Bench DipTriceps · Bench · Video
- Bulgarian Split SquatQuadriceps, Glutes · Dumbbell + Bench · Video
- Concentration CurlBiceps · Dumbbell + Bench · Video
- Dumbbell Bench PressChest · Dumbbell + Bench · Video
- Dumbbell Bulgarian Split SquatQuadriceps, Glutes · Dumbbell + Bench · Video
- Dumbbell Hip ThrustGlutes · Dumbbell + Bench · Video
- Dumbbell SkullcrusherTriceps · Dumbbell + Bench · Video
- Dumbbell Squeeze PressChest · Dumbbell + Bench · Video
Advanced (5)
Questions about this list
How many bench exercises are in the database?
24 exercises in Handler's library use bench, sometimes alongside another piece of equipment. 8 are tagged beginner.
Which muscles can you train with bench?
The most common primary muscles in this list are glutes (7), chest (6), lats (4), shoulders (3). Use the muscle filters above to narrow the list.
Where are bench exercises usually programmed?
The library tags these movements for commercial gym, small gym, home gym setups, so the coach can pick them when that equipment is available.
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