Best Bench Exercises
This shortlist highlights 15 exercises that use bench equipment. It is a curated editorial roundup built from movement type, equipment, and difficulty data — not a lab ranking or coaching substitute.
How we chose these exercises
- •We group exercises by the attribute a reader is most likely filtering on first, such as target muscle, equipment, or difficulty.
- •We favor exercises with clear movement intent and dependable metadata for muscle group, equipment, and difficulty.
- •Beginner-friendly movements and low-equipment options are surfaced earlier when the shortlist serves broad training intent.
- •This page is a curated editorial ranking rather than a personalized training plan or medical recommendation.
Featured exercises
15 curated exercises for this shortlist.
B
Biceps Curls With SZ-bar
- Category
- Compound
- Primary Muscle
- Biceps
- Secondary Muscle
- Brachialis
D
Drag Pushdown
- Category
- Isolation
- Primary Muscle
- Triceps
- Secondary Muscle
- None
E
EZ-Bar Skullcrusher - NB
- Category
- Isolation
- Primary Muscle
- Triceps
- Secondary Muscle
- None
F
Floor Skull Crusher
- Category
- Isolation
- Primary Muscle
- Triceps
- Secondary Muscle
- None
K
Kneck extension
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
M
Military Press mit SZ-Bar
- Category
- Isolation
- Primary Muscle
- Shoulders
- Secondary Muscle
- None
O
Omni Cable Cross-over
- Category
- Isolation
- Primary Muscle
- Chest
- Secondary Muscle
- None
O
Overhead Triceps Extension
- Category
- Isolation
- Primary Muscle
- Traps
- Secondary Muscle
- None
P
Preacher Curls
- Category
- Compound
- Primary Muscle
- Brachialis
- Secondary Muscle
- Brachialis
R
Reverse Bar Curl
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
R
Reverse EZ Bar Cable Curls
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
R
Reverse Preacher Curl (Close Grip)
- Category
- Isolation
- Primary Muscle
- Biceps
- Secondary Muscle
- None
R
Rocking Triceps Pushdown
- Category
- Isolation
- Primary Muscle
- Triceps
- Secondary Muscle
- None
S
Straight Bar Cable Front Raise
- Category
- Isolation
- Primary Muscle
- Shoulders
- Secondary Muscle
- None
U
Upright Row, SZ-bar
- Category
- Compound
- Primary Muscle
- Shoulders
- Secondary Muscle
- Traps, Biceps
Training references
- wger exercise database API — Source dataset used for exercise names, muscle targets, equipment, and difficulty tags.
Frequently Asked Questions
What are the best bench exercises?
Best Bench Exercises highlights options such as Biceps Curls With SZ-bar, Drag Pushdown, EZ-Bar Skullcrusher - NB. The right pick depends on your training goal, available equipment, and experience level.
How did you choose these bench exercises?
We curated this shortlist using muscle-targeting data, equipment tags, movement type, and difficulty so the page reflects practical training intent.
Should beginners start with every exercise in this bench list?
No. Start with the exercises that match your current technique, mobility, and equipment access, then progress as your form and strength improve.