Best Beginner Arms Workouts With Flat Bench
About
This workout utilizes a flat bench, a versatile piece of equipment, to help position the body and maximize the benefits of movements when combined with free weights or other tools.
The exercises in this regimen are tailored for beginners, defined as those with less than one year of consistent experience, emphasizing simplicity and a lower risk of injury while maintaining an effective challenge for individuals at any fitness level.
By focusing on the key arm muscle groups—shoulders, biceps, triceps, and forearms—this workout ensures balanced development and strength improvement.
Reps and weights are adjusted to suit learning these movements efficiently, providing a manageable yet engaging training session suitable for progressing toward your fitness goals.
Workout 1
Triceps, Shoulders, Forearms
Skullcrusher
15reps22.5lbs25reps22.5lbs35reps22.5lbs45reps22.5lbs55reps22.5lbs
Dumbbell Shoulder Press
18reps20lbs28reps20lbs38reps20lbs
Bench Dip
14reps24reps34reps44reps54reps
Dumbbell Skullcrusher
112reps15lbs212reps15lbs
Cable Wrist Curl
112reps30lbs212reps30lbs312reps30lbs
Smith Machine Close-Grip Bench Press
112reps45lbs212reps45lbs312reps45lbs
The 6 Best Beginner Arms Exercises with Flat Bench
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Dumbbell Skullcrusher
SETS LOGGED5,879,914Triceps Strength98 mScoreTriceps
Dumbbells
Flat BenchThe 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
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.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs2. Skullcrusher
SETS LOGGED2,594,390Triceps Strength97 mScoreTriceps
EZ BarFlat BenchSkullcrushers 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
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.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs3. Dumbbell Shoulder Press
SETS LOGGED6,772,064Shoulders Strength99 mScoreShouldersDumbbellsFlat BenchThe 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
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.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs4. Bench Dip
SETS LOGGED3,752,525Triceps Strength93 mScoreTricepsFlat BenchThe 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
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.
Sets, Reps, Weight18reps28reps38reps5. Smith Machine Close-Grip Bench Press
SETS LOGGED281,862Triceps Strength64 mScoreTriceps
Smith MachineFlat BenchThe 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
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.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs6. Cable Wrist Curl
SETS LOGGED78,126Forearms Strength95 mScoreForearms
Hi-Lo Pulley CableFlat Bench
Rope CableThe 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
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.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs
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