Best Bicep And Shoulders Workouts With Flat Bench
About
Benches are versatile pieces of equipment that serve to support you during a variety of exercises, particularly when combined with free weights, cables, or resistance bands.
Focused shoulder training involves targeting the deltoid muscles, which govern the motion and stabilization of the shoulders, employing movements like overhead presses and lateral raises.
The combination of biceps and shoulder exercises addresses key upper body muscle groups, incorporating synergistic pull motions to enhance comprehensive arm strength.
The 2 Best Bicep and Shoulders Exercises with Flat Bench
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Dumbbell Shoulder Press
Dumbbell Shoulder Press demonstration video — proper form for this exercise. SETS LOGGED6,772,064Shoulders Strength99 mScoreShoulders
Dumbbells
Flat 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
- Sit on a bench with your back straight.
- Hold a dumbbell in each hand, just outside shoulder-width, palms facing forward.
- Bend your elbows and keep them close to your sides.
- Press the dumbbells overhead until your arms are fully extended, keeping your wrists straight.
- Lower the dumbbells back to the starting position.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs2. Seated Dumbbell Rear Delt Raise
Seated Dumbbell Rear Delt Raise demonstration video — proper form for this exercise. SETS LOGGED736,963Shoulders Strength83 mScoreShouldersDumbbellsFlat BenchThe 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
- Sit on the edge of a bench with a dumbbell in each hand, palms facing in.
- Lean forward at your hips at a 40-60 degree angle with your back straight.
- Raise the dumbbells out to the sides until they reach shoulder height, squeezing your shoulder blades together.
- Lower the dumbbells back to the starting position in a controlled manner.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs
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