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