Benches are commonly used to work the pectorals, which are the chest muscles. The opposing muscles are found in the back and they consist of the latissimus dorsi, rhomboids and trapezius---all of which can be worked with the bench.
Pullovers
Pullovers work the pecs in addition to the upper lats and serratus posterior and anterior which surround the upper ribcage. To do these, lie face-up on the bench, hold a barbell straight above you with your elbows slightly bent and lower it back above your head in an arcing motion. Carefully raise the bar back up and repeat. This exercise can also be performed with dumbells, or you can roll the bench inside a cable machine and perform it with a rope attached to a low pulley setting.
One Arm Rows
One arm bent-over rows target the middle of the lats, rhomboids and lower traps in one motion. With this exercise the bench is used for kneeling. After placing a dumbbell on the floor next to the left side of the bench, place your right knee near the back of the bench, right hand near the front and step backwards with your left foot. In a steady motion, grab the weight, pull it up next to your hip and squeeze your shoulder blade inward. Slowly lower the dumbbell until your arm is extended and repeat. After doing a set of reps, switch sides. Make sure to keep your arm tight against your side when lifting the dumbbell.
Reverse Flys
Reverse flys work the rhomboids, which are found in between the shoulder blades, and the rear delts, which are on the back of the shoulders. You have two options when using the bench for this exercise: seated or face-down. To do seated reverse flys, sit on the end of the bench with your feet together, bend forward so your chest is on top of your thighs and hold the weights straight down toward the floor. Raise and lower the weights to your sides in a slow and controlled motion.
To do them face-down, lie on your stomach on the bench, let the weights hang down and lift them up to your sides. With both variations, keep your elbows slightly bent and squeeze your shoulder blades together at the top of the movement.
Incline Bench Dumbbell Rows
As the name implies, incline bench dumbbell rows are executed on an incline bench. These work the middle of the lats and rhomboids. Lie face-down on the bench with the weights held straight down and your palms facing each other. Steadily lift the weights up and squeeze your shoulder blades together. Slowly lower the weights and repeat.
Shrugs
Shrugs work the trapezius muscle which is located at the top of the back. The bench is used for sitting with this exercise. Sit on the end of the bench with dumbbells held at your sides. Steadily elevate your shoulders as high as possible by contracting your traps and hold for a full second. Slowly lower your arms and repeat. When doing these, keep your arms straight and focus on using your trapezius muscles to do the work.
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