Title Force Type Category Difficulty Equipment Muscle Groups
Tricep Dips: Bench, Bodyweight Push Bodyweight Beginner Flat Bench Arms, Chest, Triceps
Dumbbell Military Press: Seated, All On One Arm, Then The Other Push Dumbbell Beginner Fat Gripz, Flat Bench, Dumbbells Shoulders, Chest, Arms, Upper, Triceps
Dumbbell Cheer Press: Seated Push Dumbbell Intermediate Flat Bench, Dumbbells, Fat Gripz Shoulders, Chest, Arms, Upper, Triceps
Concentration Curls: Seated Pull Bodybuilding Intermediate Dumbbells, Flat Bench, Fat Gripz Arms, Biceps, Forearms
Bench Press Push Bodybuilding Intermediate Flat Bench, Barbell Bar Chest, Shoulders, Arms, Anterior, Triceps
Chest Press on Bench Push Dumbbell Beginner Flat Bench, Dumbbells Chest, Arms, Triceps
Weighted Step Up Push Bodybuilding Athletic Dumbbells, Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box Legs, Quadriceps, Hamstrings, Glutes
One Legged Bench Squat Push Bodyweight Athletic Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box Legs, Core, Hamstrings, Glutes
Jumping Box Squat Push Agility Athletic Wooden Plyo Box, Flat Bench Full Body
Bench Dips: Feet On Bench, Body Weight Push Bodyweight Athletic Flat Bench, Wooden Plyo Box Arms, Chest, Triceps
Reverse Hyper-Extensions: Stability Ball on Bench, Feet Like a Frog Pull Exercise Ball Intermediate Flat Bench, Swiss Ball Legs, Back, Hips, Glutes, Lower
Hip Lifts: Weighted, Barbell Push Bodybuilding Athletic Barbell Bar, Barbell Bar Pad, Flat Bench Legs, Hips, Glutes, Quadriceps, Hamstrings
Lunge on Bench N/A Bodyweight Intermediate Flat Bench Legs, Glutes
Hip Extensions Push Bodyweight Beginner Exercise Ball (Swiss Ball), Flat Bench Legs, Back, Hamstrings, Glutes, Lower
Single-Arm Dumbbell Row: Knee On Bench Pull Dumbbell Beginner Dumbbells, Flat Bench, Fat Gripz Back, Lower, Lats
Hip Lifts: Body Weight Push Bodyweight Beginner Flat Bench Legs, Hips, Glutes
DB Rows on Bench Pull Dumbbell Beginner Flat Bench, Dumbbells Back, Arms, Lats, Upper
Split Squat Push Bodybuilding Intermediate Flat Bench, Dumbbells Legs, Core, Quadriceps, Hamstrings
Flat dumbell press Push Dumbbell Intermediate Flat Bench Chest, Arms, Shoulders, Triceps, Posterior
Skaters Lunge off Bench w/ Weight Push Dumbbell Athletic Flat Bench, Dumbbells Legs, Glutes
Barbell Bench Press Push Bodybuilding Beginner Flat Bench, Barbell Chest, Arms, Shoulders, Triceps, Anterior
Reverse Hyper-Extensions: Bench with Stability Ball, Feet On Ground Pull Core Beginner Flat Bench, Swiss Ball Legs, Hips, Glutes
Tricep Dips: Bench, Body-Weight, One-Leg Extended Push Bodyweight Intermediate Flat Bench Arms, Chest, Triceps
Rear Delt Raise Dumbbell Intermediate Flat Bench, Dumbbells Shoulders, Back, Posterior, Upper
Bench Push Up Low Angle Bodyweight Beginner Flat Bench Chest, Arms, Core, Triceps