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Best Flat Bench Exercises

18 exercises you can do with a flat bench. Step-by-step form cues, primary muscles, and difficulty levels from the Sculpt training library.

18 exercises

Barbell Bench Press exercise

Barbell Bench Press

Chest·Flat Bench·Intermediate·Compound

Barbell Hip Thrust exercise

Barbell Hip Thrust

Glutes·Flat Bench·Intermediate·Compound

Bulgarian Split Squat exercise

Bulgarian Split Squat

Quads·Flat Bench·Intermediate·Compound

Dumbbell Bulgarian Split Squat exercise

Dumbbell Bulgarian Split Squat

Quads·Flat Bench·Advanced·Compound

Dumbbell Flat Bench Press exercise

Dumbbell Flat Bench Press

Chest·Flat Bench·Intermediate·Compound

Dumbbell Flat Chest Fly exercise

Dumbbell Flat Chest Fly

Chest·Flat Bench·Intermediate

Dumbbell Hip Thrust exercise

Dumbbell Hip Thrust

Glutes·Flat Bench·Intermediate·Compound

Dumbbell Row exercise

Dumbbell Row

Back·Flat Bench·Advanced·Compound

Dumbbell Skull Crusher exercise

Dumbbell Skull Crusher

Triceps·Flat Bench·Intermediate

EZ Bar Skull Crusher exercise

EZ Bar Skull Crusher

Triceps·E Z Curl Bar·Intermediate

JM Press exercise

JM Press

Triceps·Flat Bench·Advanced·Compound

Single-Arm Dumbbell Rear Delt Row exercise

Single-Arm Dumbbell Rear Delt Row

Shoulders·Flat Bench·Advanced·Compound

Single-Arm Dumbbell Row exercise

Single-Arm Dumbbell Row

Back·Flat Bench·Intermediate·Compound

Single-Leg Dumbbell Hip Thrust exercise

Single-Leg Dumbbell Hip Thrust

Glutes·Flat Bench·Intermediate·Compound

Skullcrusher exercise

Skullcrusher

Triceps·Flat Bench·Advanced

Smith Machine Bench Press exercise

Smith Machine Bench Press

Chest·Flat Bench·Intermediate·Compound

Straight-Arm Dumbbell Pullover exercise

Straight-Arm Dumbbell Pullover

Back·Flat Bench·Intermediate

Tricep Bench Dip exercise

Tricep Bench Dip

Triceps·Flat Bench·Beginner

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