Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Single-Arm Dumbbell Row: Knee On Bench	Pull	Dumbbell	Beginner	Dumbbells, Flat Bench, Fat Gripz	Back, Lower, Lats
Bench Dips: Feet On Bench, Body Weight	Push	Bodyweight	Athletic	Flat Bench, Wooden Plyo Box	Arms, Chest, Triceps
Hip Lifts: Weighted, Barbell	Push	Bodybuilding	Athletic	Barbell Bar, Barbell Bar Pad, Flat Bench	Legs, Hips, Glutes, Quadriceps, Hamstrings
Arnold Press: Seated	Push	Dumbbell	Intermediate	Flat Bench, Dumbbells, Fat Gripz	Shoulders, Arms, Triceps
One Leg Get-Ups	Push	Bodyweight	Intermediate	Flat Bench	Legs, Core, Quadriceps
Bench Dips: Feet on Bench, Plate On Lap	Push	Bodybuilding	Athletic	Barbell Plate, Flat Bench, Wooden Plyo Box	Arms, Chest, Triceps
Smith-Machine Shoulder Press: Behind The Neck	Push	Bodybuilding	Intermediate	Fat Gripz, Smith Machine, Flat Bench	Shoulders, Back, Arms, Upper, 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
DB Rows on Bench	Pull	Dumbbell	Beginner	Flat Bench, Dumbbells	Back, Arms, Lats, Upper
Weighted Step Up	Push	Bodybuilding	Athletic	Dumbbells, Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box	Legs, Quadriceps, Hamstrings, Glutes
Barbell Shoulder Press: Seated	Push	Bodybuilding	Intermediate	Flat Bench, Barbell Bar, Fat Gripz	Shoulders, Chest, Arms, Upper, Triceps
Pullover on Bench	N/A	Dumbbell	Beginner	Flat Bench, Dumbbells	Back, Core, Lats, Obliques
Concentration Curls: Seated	Pull	Bodybuilding	Intermediate	Dumbbells, Flat Bench, Fat Gripz	Arms, Biceps, Forearms
Bridged Dip	Push	Bodyweight	Beginner	Wooden Plyo Box, Flat Bench	Arms, Shoulders, Triceps, Anterior
Jumping Box Squat	Push	Agility	Athletic	Wooden Plyo Box, Flat Bench	Full Body
Skaters Lunge off Bench w/ Weight	Push	Dumbbell	Athletic	Flat Bench, Dumbbells	Legs, Glutes
Lunge on Bench	N/A	Bodyweight	Intermediate	Flat Bench	Legs, Glutes
Smith-Machine Shoulder Press	Push	Bodybuilding	Intermediate	Fat Gripz, Flat Bench, Smith Machine	Shoulders, Chest, Arms, Upper, Triceps
Hip Extensions	Push	Bodyweight	Beginner	Exercise Ball (Swiss Ball), Flat Bench	Legs, Back, Hamstrings, Glutes, Lower
One Legged Bench Squat	Push	Bodyweight	Athletic	Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box	Legs, Core, Hamstrings, Glutes
Hip Bridges	Push	Bodyweight	Beginner	Flat Bench	Legs, Back, Glutes, Hamstrings, Lower
Split Squat	Push	Bodybuilding	Intermediate	Flat Bench, Dumbbells	Legs, Core, Quadriceps, Hamstrings
Plyo Pushup on Bench	Push	Plyometrics	Athletic	Flat Bench	Chest, Core, Arms, Triceps
Bench Lateral Hop		Cardio	Elite	Flat Bench	Legs, Core
Chest Press on Bench	Push	Dumbbell	Beginner	Flat Bench, Dumbbells	Chest, Arms, Triceps