Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
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