Bench press progression: from easier to harder

1. Step 1
   • Beginner Cable Bench Press Pectoralis major
   • Beginner Cable Chest Press Pectoralis major
   • Beginner Floor Press Pectoralis major, triceps
   • Beginner Machine Chest Press Pectoralis major
   • Beginner Smith Machine Bench Press Pectoralis major
   • Intermediate Barbell Floor Press Pectoralis major
2. Step 2
   • Beginner Cable Standing Single Arm Chest Press Pectoralis major
   • Beginner Dumbbell Bench Press Pectoralis major
   • Beginner Neutral-Grip Dumbbell Bench Press Pectoralis major
   • Intermediate Barbell Bench Press Pectoralis major
   • Intermediate Wide-Grip Barbell Bench Press Pectoralis major
3. Step 3
   • Beginner Kettlebell Bench Press Pectoralis major
   • Beginner One Arm Dumbbell Bench Press Pectoralis major
   • Intermediate Reverse-Grip Barbell Bench Press Pectoralis major

Other progressions

• Abdominal stretch
• Back extension
• Bent-over row
• Biceps curl
• Bounds and hops
• Calf raise
• Chest fly
• Chest-supported row
• Clean
• Clean and press
• Close-grip bench press
• Close-grip push-up
• Crunch
• Cycling
• Deadlift
• Decline press
• Dips
• Face pull
• Farmer's carry
• Front raise
• Front squat
• Glute bridge
• Goblet squat
• Good morning
• Hack squat
• Hammer curl
• Hip abduction
• Hip thrust
• Incline press
• Inverted row
• Jefferson curl
• Glute kickback
• Landmine row
• Lat pulldown
• Pullover
• Lateral raise
• Leg curl
• Leg press
• Leg raise
• Lunge
• Overhead press
• Overhead triceps extension
• Pike push-up
• Plank
• Preacher curl
• Prone raise
• Pull-up
• Push-up
• Rear delt fly
• Romanian deadlift
• Rowing
• Running
• Seated cable row
• Seated calf raise
• Shrug
• Side plank
• Single-arm row
• Single-leg Romanian deadlift
• Sit-up
• Skullcrusher
• Snatch
• Split squat
• Squat
• Step-up
• Straight-arm pulldown
• Swimming
• Thruster
• Tibialis raise
• Triceps kickback
• Triceps pushdown
• Upright row
• Walking
• Walking lunge
• Wood chop
• Wrist curl
• Wrist extension