25 exercises
The Best 25 Bench Exercises with Videos & Tips
Browse bench exercises designed for targeted muscle isolation and supported positioning. Every movement features HD video guidance and biomechanical cues to help you maximize muscle activation while maintaining proper form and spinal alignment.
Frequently Asked Questions
What specialized benches are used for core and posterior chain training?
The most common are the hyperextension bench (45-degree or horizontal, for lower back, glutes, and hamstrings), the decline bench (for decline sit-ups, crunches, and reverse crunches), the Roman chair (for sit-ups and side bends), and the glute-ham developer (GHD), which allows both posterior chain extensions and full-range ab work from a deeply stretched position.
What is a glute-ham developer and what can I do on it?
The glute-ham developer (GHD) anchors your feet and positions your hips over a pad, allowing a large range of motion in both directions. It supports glute-ham raises (one of the most effective posterior chain exercises), hip extensions, back extensions, and GHD sit-ups, which train the abs through a far greater range than any flat surface allows. It is one of the most versatile specialty benches in a gym.
Are hyperextension exercises safe for my lower back?
Yes, when performed correctly. Hyperextensions strengthen the erector spinae, glutes, and hamstrings, the muscles that protect your lower back during daily life and heavy lifting. The key is to avoid hyperextending (arching) past a neutral spine position at the top of the movement. Keep the range of motion controlled, focus on squeezing your glutes at the top, and start with bodyweight before adding load.
