Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
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