Best Advanced Arms Workouts With Flat Bench

The Close-Grip Bench Press targets the triceps more than the standard bench press by keeping your hands closer together. This exercise is ideal for adding triceps strength to your chest workout.

How to do it

1. Lie on a bench with your shoulder blades squeezed together and feet flat on the ground.
2. Grab the barbell with hands slightly closer than shoulder-width apart, and lift it over your chest.
3. Lower the barbell toward your chest by bending your elbows, keeping them close to your body.
4. Touch the barbell lightly on your chest, then push it back up to the starting position.

The Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.

How to do it

1. Lie on your back on a bench with your shoulder blades squeezed together and feet flat on the floor.
2. Ensure the bench supports your head, shoulders, and hips.
3. Hold dumbbells above your shoulders with palms facing each other and elbows slightly bent.
4. Engage your core and lower the dumbbells behind your head by bending your elbows, keeping your upper arms stable.
5. When the dumbbells are just above your forehead, exhale and lift them back to the starting position.

Skullcrushers are a triceps exercise performed while lying on a bench. This movement focuses on isolating the triceps and can be done with an EZ-Bar for better grip and stability.

How to do it

1. Lie back on a bench, keeping your shoulder blades squeezed and your heels flat on the ground.
2. Ensure the bench supports your head, shoulders, and buttocks at all times.
3. Hold the EZ-Bar above your shoulders with hands shoulder-width apart.
4. Keep your upper arms still and bend your elbows to lower the bar just above your forehead.
5. Exhale as you extend your arms to lift the bar back to the starting position.

The Dumbbell Shoulder Press is an exercise that focuses on strengthening the shoulders. Using dumbbells helps engage stabilizing muscles and can improve balance between both sides of the body.

How to do it

1. Sit on a bench with your back straight.
2. Hold a dumbbell in each hand, just outside shoulder-width, palms facing forward.
3. Bend your elbows and keep them close to your sides.
4. Press the dumbbells overhead until your arms are fully extended, keeping your wrists straight.
5. Lower the dumbbells back to the starting position.

The Seated Dumbbell Rear Delt Raise strengthens the muscles at the back of your shoulders. Sitting provides stability, helping you focus on your form while balancing the weight evenly on both sides.

How to do it

1. Sit on the edge of a bench with a dumbbell in each hand, palms facing in.
2. Lean forward at your hips at a 40-60 degree angle with your back straight.
3. Raise the dumbbells out to the sides until they reach shoulder height, squeezing your shoulder blades together.
4. Lower the dumbbells back to the starting position in a controlled manner.

The Bench Dip is a simple bodyweight exercise that mainly works your triceps. It’s easier than regular dips because your feet stay on the ground, making it perfect for beginners to build strength towards full dips.

How to do it

1. Sit on a bench with your hands next to your hips, palms down.
2. Move your body forward, lowering your hips off the bench while keeping your feet on the ground.
3. Bend your elbows and lower your hips until your upper arms are parallel to the ground, keeping your chest up.
4. Push back up by extending your elbows to return to the starting position.

The Smith Machine Close-Grip Bench Press is a safe way to strengthen your triceps, chest, and shoulders. This exercise focuses on your triceps, helping to build arm strength and muscle definition, making it great for beginners and experienced lifters alike.

How to do it

1. Lie on a bench and squeeze your shoulder blades together. Keep your heels flat on the floor.
2. Ensure the bench touches your head, shoulders, and butt throughout the exercise.
3. Position the Smith Machine bar over your lower chest and grip it with your hands directly above your shoulders.
4. Brace your core, unhook the bar, and lower it to your chest by bending your elbows.
5. Gently touch your chest with the bar, then exhale and push it back to the starting position.

The Tate Press is a tricep exercise that uses dumbbells to isolate and strengthen your arms. It helps target the triceps effectively, especially the long head, while ensuring even muscle engagement on both sides.

How to do it

1. Lie on a bench with your back flat and shoulder blades squeezed together.
2. Keep your feet flat on the ground beneath your knees.
3. Hold the dumbbells above your shoulders with palms facing each other.
4. Keep your core tight as you lower the dumbbells towards your chest, elbows slightly outward.
5. When the dumbbells touch your chest, exhale and extend your elbows to return to the starting position.

The Cable Wrist Curl strengthens your forearm muscles and improves grip strength. Using a cable machine helps provide steady resistance, making the exercise more effective than using free weights.

How to do it

1. Sit on a flat bench in front of the cable machine.
2. Hold the handle with both hands, palms facing up.
3. Rest your forearms on your legs, with wrists just past your knees.
4. Let the weight drop slowly by relaxing your forearms.
5. Curl your wrists up towards you, engaging your forearms to lift the weight.
6. Pause briefly at the top of the movement, keeping good posture.