Hip Bridges |
Push |
Bodyweight |
Beginner |
Flat Bench |
Legs, Back, Glutes, Hamstrings, Lower |
Bench Push Up Low Angle |
|
Bodyweight |
Beginner |
Flat Bench |
Chest, Arms, Core, Triceps |
Skaters Lunge off Bench w/ Weight |
Push |
Dumbbell |
Athletic |
Flat Bench, Dumbbells |
Legs, Glutes |
Tricep Dips: Bench, Body-Weight, One-Leg Extended |
Push |
Bodyweight |
Intermediate |
Flat Bench |
Arms, Chest, Triceps |
Arnold Press: Seated |
Push |
Dumbbell |
Intermediate |
Flat Bench, Dumbbells, Fat Gripz |
Shoulders, Arms, Triceps |
Dumbbell Military Press: Seated, Alternating |
Push |
Dumbbell |
Intermediate |
Flat Bench, Dumbbells, Fat Gripz |
Shoulders, Arms, Triceps |
Reverse Hyper-Extensions: Bench with Stability Ball, Feet On Ground |
Pull |
Core |
Beginner |
Flat Bench, Swiss Ball |
Legs, Hips, Glutes |
Barbell Shoulder Press: Seated |
Push |
Bodybuilding |
Intermediate |
Flat Bench, Barbell Bar, Fat Gripz |
Shoulders, Chest, Arms, Upper, Triceps |
Weighted Step Up |
Push |
Bodybuilding |
Athletic |
Dumbbells, Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box |
Legs, Quadriceps, Hamstrings, Glutes |
Dumbbell Cheer Press: Seated |
Push |
Dumbbell |
Intermediate |
Flat Bench, Dumbbells, Fat Gripz |
Shoulders, Chest, Arms, Upper, Triceps |
Plyo Pushup on Bench |
Push |
Plyometrics |
Athletic |
Flat Bench |
Chest, Core, Arms, Triceps |
Bench Dips: Feet on Bench, Plate On Lap |
Push |
Bodybuilding |
Athletic |
Barbell Plate, Flat Bench, Wooden Plyo Box |
Arms, Chest, Triceps |
Bridged Dip |
Push |
Bodyweight |
Beginner |
Wooden Plyo Box, Flat Bench |
Arms, Shoulders, Triceps, Anterior |
Bench Lateral Hop |
|
Cardio |
Elite |
Flat Bench |
Legs, Core |
Chest Pullover |
|
Dumbbell |
Athletic |
Dumbbells, Flat Bench |
Chest, Shoulders, Anterior |
Reverse Hyper-Extensions: Stability Ball on Bench, Feet Like a Frog |
Pull |
Exercise Ball |
Intermediate |
Flat Bench, Swiss Ball |
Legs, Back, Hips, Glutes, Lower |
Tricep Leg Outs |
|
Core |
Athletic |
Flat Bench, Dumbbells, Kettlebells |
Core, Arms, Lower Abs, Triceps |
Concentration Curls: Seated |
Pull |
Bodybuilding |
Intermediate |
Dumbbells, Flat Bench, Fat Gripz |
Arms, Biceps, Forearms |
Jumping Box Squat |
Push |
Agility |
Athletic |
Wooden Plyo Box, Flat Bench |
Full Body |
Single-Arm Dumbbell Row: Knee On Bench |
Pull |
Dumbbell |
Beginner |
Dumbbells, Flat Bench, Fat Gripz |
Back, Lower, Lats |
Hip Extensions |
Push |
Bodyweight |
Beginner |
Exercise Ball (Swiss Ball), Flat Bench |
Legs, Back, Hamstrings, Glutes, Lower |
Hip Lifts: Weighted, Barbell |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Barbell Bar Pad, Flat Bench |
Legs, Hips, Glutes, Quadriceps, Hamstrings |
DB Rows on Bench |
Pull |
Dumbbell |
Beginner |
Flat Bench, Dumbbells |
Back, Arms, Lats, Upper |
Flat dumbell press |
Push |
Dumbbell |
Intermediate |
Flat Bench |
Chest, Arms, Shoulders, Triceps, Posterior |
Rear Delt Raise |
|
Dumbbell |
Intermediate |
Flat Bench, Dumbbells |
Shoulders, Back, Posterior, Upper |