Equipment
Flat bench Exercises
Browse our step-by-step form guides for exercises using the Flat bench. Find technique tips, common mistakes to avoid, and custom workout programming.
Exercises
Flat bench exercises in Fitonist
Barbell Bench Press Chest · Secondary: Triceps, Shoulders · Barbell, Flat bench The classic compound chest press — muscles worked, step-by-step form, and common mistakes. 
Barbell Pullover Back · Secondary: Biceps, Forearms · Barbell, Flat bench Back · Barbell, Flat bench 
Bent Arm Barbell Pullover Back · Secondary: Biceps, Forearms · Barbell, Flat bench Back · Barbell, Flat bench 
Bent Over Dumbbell Row Back · Secondary: Biceps, Forearms, Shoulders · Dumbbells, Flat bench Back · Dumbbells, Flat bench 
Close Grip Bench Press Chest · Secondary: Triceps, Shoulders · Barbell, Flat bench Chest · Barbell, Flat bench 
Close Grip Dumbbell Bench Press Chest · Secondary: Triceps, Shoulders · Dumbbells, Flat bench Chest · Dumbbells, Flat bench 
JM Press Triceps · Secondary: Shoulders · Barbell, Flat bench Triceps · Barbell, Flat bench 
Dumbbell Shoulder Press Shoulders · Secondary: Triceps, Trapezius · Dumbbells, Flat bench Shoulders · Dumbbells, Flat bench 
Tricep Extension Triceps · Secondary: Shoulders · Barbell, Flat bench Triceps · Barbell, Flat bench 
Dumbbell Bench Press Chest · Secondary: Triceps, Shoulders · Dumbbells, Flat bench Chest · Dumbbells, Flat bench 
Neck Curl Shoulders · Flat bench Shoulders · Flat bench 
Reverse Grip Bench Press Chest · Secondary: Triceps, Shoulders · Barbell, Flat bench Chest · Barbell, Flat bench 
Smith Machine Bench Press Chest · Secondary: Triceps, Shoulders · Smith machine, Flat bench Chest · Smith machine, Flat bench 
Wide Grip Bench Press Chest · Secondary: Triceps, Shoulders · Barbell, Flat bench Chest · Barbell, Flat bench Train with Fitonist
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