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 |