Title Force Type Category Difficulty Equipment Muscle Groups
Concentration Curls: Seated Pull Bodybuilding Intermediate Dumbbells, Flat Bench, Fat Gripz Arms, Biceps, Forearms
One Legged Bench Squat Push Bodyweight Athletic Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box Legs, Core, Hamstrings, Glutes
Bench Lateral Hop Cardio Elite Flat Bench Legs, Core
Tricep Dips: Bench, Body-Weight, One-Leg Extended Push Bodyweight Intermediate Flat Bench Arms, Chest, Triceps
Bench Dips: Feet On Bench, Body Weight Push Bodyweight Athletic Flat Bench, Wooden Plyo Box Arms, Chest, Triceps
Rear Delt Raise Dumbbell Intermediate Flat Bench, Dumbbells Shoulders, Back, Posterior, Upper
Smith-Machine Shoulder Press Push Bodybuilding Intermediate Fat Gripz, Flat Bench, Smith Machine Shoulders, Chest, Arms, Upper, Triceps
Lunge on Bench N/A Bodyweight Intermediate Flat Bench Legs, Glutes
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
Jumping Box Squat Push Agility Athletic Wooden Plyo Box, Flat Bench Full Body
Bench Push Up Low Angle Bodyweight Beginner Flat Bench Chest, Arms, Core, Triceps
Dumbbell Military Press: Seated, Alternating Push Dumbbell Intermediate Flat Bench, Dumbbells, Fat Gripz Shoulders, Arms, Triceps
Bench Press Push Bodybuilding Intermediate Flat Bench, Barbell Bar Chest, Shoulders, Arms, Anterior, 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
Hip Bridges Push Bodyweight Beginner Flat Bench Legs, Back, Glutes, Hamstrings, Lower
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
Plyo Pushup on Bench Push Plyometrics Athletic Flat Bench Chest, Core, Arms, Triceps
Weighted Step Up Push Bodybuilding Athletic Dumbbells, Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box Legs, Quadriceps, Hamstrings, Glutes
Tricep Leg Outs Core Athletic Flat Bench, Dumbbells, Kettlebells Core, Arms, Lower Abs, Triceps
Dumbbell Cheer Press: Seated Push Dumbbell Intermediate Flat Bench, Dumbbells, Fat Gripz Shoulders, Chest, Arms, Upper, Triceps
One Leg Get-Ups Push Bodyweight Intermediate Flat Bench Legs, Core, Quadriceps
Tricep Dips: Bench, Bodyweight Push Bodyweight Beginner Flat Bench Arms, Chest, Triceps
Hip Lifts: Body Weight Push Bodyweight Beginner Flat Bench Legs, Hips, Glutes