Bench exercises

Dumbbell Bench Press (Elbows Out) is a compound chest exercise performed with two dumbbells on a horizontal bench. The elbows travel farther out to the sides, distinguishing this version from the elbows-tucked press. The chest, triceps and front shoulders contribute to the press while each arm controls a separate weight.

Barbell Step-Up (Floor Start) is a lower-body strength exercise with a barbell across the upper back and a raised bench. Both feet return to the floor between repetitions, unlike the variation with the working foot kept on the bench. The quadriceps and glutes drive the ascent, while the trunk and pelvis control balance.

Dumbbell Step-Up (Foot on Bench Start) is a loaded step-up with the working foot already supported on the bench. Unlike the floor-start variation, the working foot stays on the bench between repetitions. Dumbbells at the sides add resistance to the quadriceps and glutes while the trunk and pelvis maintain balance.

Two-Dumbbell Hip Thrust is a bench-supported hip-extension exercise with a separate dumbbell supported near each hip. It primarily trains the glutes and differs from the single-dumbbell variation in how the load is positioned and held.

Wide-Grip Barbell Bench Press is a horizontal press on a flat bench with wider hand spacing than a medium-grip bench press. It trains the chest, anterior deltoids, and triceps, with a distinct shoulder position and bar path associated with the wider grip.

Medium-Grip Barbell Bench Press is a horizontal barbell press performed with the hands around shoulder width. It provides a balanced chest-and-triceps pressing variation between close- and wide-grip bench press setups.

Incline Push-Up (Centered Hand Placement) is an elevated bodyweight push-up with both hands positioned toward the centre of the support. This technical variation changes the pressing setup while retaining the reduced load of an incline push-up.

Incline Push-Up (Wide Hand Placement) is an elevated bodyweight push-up with the hands set wide on the support. The wider setup changes the pressing position while the incline keeps the movement less demanding than a floor push-up.

Sitting Side Bend on a Chair is a seated lateral trunk-flexion exercise using a chair for support. It emphasizes the obliques and side of the waist while limiting lower-body contribution.

Single-Dumbbell Hip Thrust is a loaded hip-extension exercise with the upper back supported on a bench and one dumbbell across the hips. It primarily trains the glutes, with the hamstrings assisting and the trunk maintaining a stable position.

Decline Crunch is an abdominal trunk-flexion exercise performed on a decline bench. The bench angle changes the loading of the rectus abdominis compared with a floor crunch.

Barbell Reverse Wrist Curl is an isolation forearm exercise that targets the wrist extensors with an overhand grip. It complements wrist-flexion work by emphasizing the opposite side of the forearm.

Dumbbell Step-Up (Floor Start) is a lower-body strength exercise with a dumbbell in each hand and a raised bench. Each repetition includes placing the working foot onto the bench from the floor and returning both feet to the floor. The exercise loads the quadriceps and glutes while requiring control of balance and the descent.

Smith Seated Calf Raise is a seated calf-strength exercise using a Smith machine for external resistance. The bent-knee position emphasizes the soleus while the calves produce ankle plantar-flexion strength.

Barbell Preacher Curl is an isolation biceps exercise with the upper arms supported on a preacher bench. The fixed support limits torso involvement and focuses the work on elbow flexion.

Dumbbell Bench Press (Elbows Tucked) is a compound chest exercise performed with two dumbbells on a horizontal bench. The elbows travel closer to the torso, with the slight palm rotation shown in this version. The chest, triceps and front shoulders contribute to the press while each arm controls a separate weight.

Dumbbell Single Leg Hip Thrust is a unilateral hip-extension exercise with external resistance. It emphasizes the glutes and hamstrings while challenging single-leg strength and pelvic stability.

Barbell Larsen Press is a barbell bench-press variation performed without foot support on the floor. Removing leg drive places greater emphasis on upper-body pressing strength and torso stability.

Band Lying Leg Curl is an isolation hamstring exercise performed lying face down with elastic resistance. It focuses on knee-flexion strength in the back of the thigh.

Barbell Prone Incline Curl is a biceps isolation exercise performed chest-down on an incline bench. Bench support minimizes body swing and keeps the focus on the biceps.

Pike Push-Up Between Benches is an elevated pike push-up variation using two benches as supports. The setup changes the range and loading of the shoulder-focused pressing pattern.

Barbell Step-Up (Foot on Bench Start) is a lower-body strength exercise with a barbell across the upper back and the working foot already supported on a bench. The supported foot stays on the bench between repetitions, distinguishing it from the floor-start variation. The quadriceps and glutes drive the ascent, while the trunk and pelvis control balance.