Flat bench

Bodyweight equipment

This equipment supports bodyweight or weighted exercises. Check stability, grip and adjustment locks. Do not use an unstable bench as a step.

Exercises with this equipment

Barbell bench press
Chest
How to do this exercise: Barbell bench pressSetup · movement · load
Chest
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Lie on a bench inside a rack, feet planted. Set safety bars or use a spotter; for close grip use roughly shoulder width.
2. Make the movement
  Lower the bar under control toward your chest, wrists above elbows. Press back up without bouncing.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not use a heavy bar without safeties or an excessively narrow grip.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Barbell hip thrust
Glutes
How to do this exercise: Barbell hip thrustSetup · movement · load
Glutes
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Secure a stable bench against sliding and support your upper back on it. Place a padded bar across your pelvis and position feet so shins are roughly vertical at the top.
2. Make the movement
  Push through your whole feet and raise your pelvis until torso and thighs roughly align. Lower slowly; do not arch your lower back at the top.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not gain height by arching your back. Learn the machine release before adding working load.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Bench dip
Triceps
How to do this exercise: Bench dipSetup · movement · load
Triceps
1. Set your position
  Place hands beside your hips on a stable bench, knees bent and feet close.
2. Make the movement
  Move hips just in front of the bench, bend elbows slightly and press up only through a pain-free range.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Avoid deep lowering; use a cable pushdown if your shoulders feel uncomfortable.
Understanding the load
Your body provides resistance. Begin with an easier variation or a shorter range that you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Bulgarian split squat
Quadriceps, Glutes
How to do this exercise: Bulgarian split squatSetup · movement · load
QuadricepsGlutes
1. Set your position
  Choose a stable stance. For split squats place the rear foot on a low bench; for step-ups use a stable low step.
2. Make the movement
  For lunges step forward or backward as named and bend both knees. For split squats lower in place; for step-ups rise through the foot on the step. Work both sides.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not let the knee collapse inward or use a height that compromises balance.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Close-grip bench press
Triceps
How to do this exercise: Close-grip bench pressSetup · movement · load
Triceps
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Lie on a bench inside a rack, feet planted. Set safety bars or use a spotter; for close grip use roughly shoulder width.
2. Make the movement
  Lower the bar under control toward your chest, wrists above elbows. Press back up without bouncing.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not use a heavy bar without safeties or an excessively narrow grip.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Dumbbell bench press
Chest
How to do this exercise: Dumbbell bench pressSetup · movement · load
Chest
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Use a flat bench. Lie with head and back supported and feet firmly on the floor. Hold dumbbells beside your chest with straight wrists.
2. Make the movement
  Press the dumbbells above your chest. Lower slowly with forearms roughly vertical and elbows angled slightly away from your body, only as far as comfortable.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Avoid flaring elbows straight out or knocking the dumbbells together.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Dumbbell fly
Chest
How to do this exercise: Dumbbell flySetup · movement · load
Chest
1. Set your position
  Lie on a flat bench, feet supported, with light dumbbells above your chest and slightly bent elbows.
2. Make the movement
  Open your arms in an arc and bring them back above your chest. Keep the elbow angle nearly unchanged.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not lower the weights far below your torso.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Dumbbell step-up
Quadriceps, Glutes
How to do this exercise: Dumbbell step-upSetup · movement · load
QuadricepsGlutes
1. Set your position
  Choose a stable stance. For split squats place the rear foot on a low bench; for step-ups use a stable low step.
2. Make the movement
  For lunges step forward or backward as named and bend both knees. For split squats lower in place; for step-ups rise through the foot on the step. Work both sides.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not let the knee collapse inward or use a height that compromises balance.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Dumbbell wrist curl
Forearms
How to do this exercise: Dumbbell wrist curlSetup · movement · load
Forearms
1. Set your position
  Sit with forearms supported on thighs or a bench, palms up and wrists just past the edge.
2. Make the movement
  Slowly curl wrists upward and back through a small comfortable range.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not move your whole forearms or use heavy dumbbells.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
EZ-bar skull crusher
Triceps
How to do this exercise: EZ-bar skull crusherSetup · movement · load
Triceps
1. Set your position
  For cables face away with arms overhead; with an EZ bar lie on a bench and hold it above your shoulders. Use a light load.
2. Make the movement
  Bend elbows, then extend under control. Keep upper arms steady and maintain clearance from your head.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not use a weight you cannot stop safely.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Incline push-up
Chest
How to do this exercise: Incline push-upSetup · movement · load
Chest
1. Set your position
  Place hands near shoulder level on the floor, or on a stable raised surface for the easier version. Keep your body in one line.
2. Make the movement
  Bend elbows diagonally backward, lower your chest toward the surface, and push back up.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not sag at the hips or reach forward with your head.
Understanding the load
Your body provides resistance. Begin with an easier variation or a shorter range that you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
One-arm dumbbell row
Lats
How to do this exercise: One-arm dumbbell rowSetup · movement · load
Lats
1. Set your position
  Support one hand and knee on a stable bench, with the other foot on the floor. Keep your back steady and let the dumbbell hang.
2. Make the movement
  Drive the elbow toward your hip, bring the weight toward your waist and lower slowly. Change sides.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not twist your torso to lift the weight.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.