Flat Bench Chest Exercises for Women

13 Flat Bench Chest Exercises for Women with ready-made workouts, plus a form guide and video for every exercise.

Ordered by how popular each exercise is in Planfit

Top 10

• 1

  Dumbbell Bench Press

  Since it is a bench press done with dumbbells, the range of motion of the hands can go wider than using the barbell. If you are squeezing the pecs inwards, you may feel a better burn!

  BeginnerDumbbellFlat Bench
• 2

  Dumbbell Fly

  By changing the angle of your arm, you can target upper, lower and middle part of your chest.

  AdvancedDumbbellFlat Bench
• 3

  Smith Machine Bench Press

  It's the best chest workout using a Smith machine. You can workout much safer than free weight training!

  IntermediateSmith MachineFlat Bench
• 4

  Decline Push Up

  It's a chest body weight that targets the upper chest. You can also workout using chairs, desks, and bed frames!

  AdvancedFlat Bench
• 5

  Dumbbell Pullover

  Pullover is a workout that develops the overall upper body. It can target the chest, lats and triceps!

  AdvancedDumbbellFlat Bench
• 6

  Barbell Pullover

  Pullover is a good workout to target the entire upper body. You can target the outside of the chest muscles by holding the barbell with shoulder width!

  AdvancedBarbellsFlat Bench
• 7

  Bench Cable Fly

  It's a Fly workout using cables. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!

  AdvancedCrossover CableFlat Bench
• 8

  Cable Bench Press

  It's a resistance press workout that you can do with a cable!

  AdvancedCrossover CableFlat Bench
• 9

  Close Grip Dumbbell Bench Press

  The close-grip dumbbell bench press works your chest, triceps, and front shoulders. It targets your inner chest and triceps for balanced upper body strength.

  AdvancedDumbbellFlat Bench
• 10

  One Arm Dumbbell Bench Press

  It is a chest workout that can increase concentration because it targets one side at a time. You can move one arm and put your hand on the chest muscle with one arm to feel the movement!

  AdvancedDumbbellFlat Bench

Ranked 11–13

• 11

  Band Bench Press

  Do a bench press using a band

  BeginnerLoop BandsFlat Bench
• 12

  Alternate Dumbbell Bench Press

  The alternate dumbbell bench press is a chest exercise where you press dumbbells up one at a time. It helps you use both sides of your chest and triceps evenly while building stability.

  AdvancedDumbbellFlat Bench
• 13

  EZ-bar Bench Press

  The EZ-bar bench press works your chest, triceps, and shoulders. The EZ-bar grip helps reduce wrist strain.

  AdvancedEZ-BarFlat Bench