Bench - Movement

91 exercises, grouped by difficulty and then by equipment, easiest first. Part of Equipment.

Beginner

Level 1 of 631 exercises

Kettlebell

2 exercises

e10q

Kettlebell tibialis raise

or Bench

e141

Kettlebell bench press

or Bench

Plyo Box

13 exercises

e05i

Incline plank

or Chair, Bench

e05j

Incline pushup

or Chair, Bench

e0g1

Assisted knee Copenhagen plank

or Chair, Bench

e0ps

Box knee tripod headstand

or Chair, Bench

e0su

Assisted incline lunge

or Chair, Bench

e0u5

Supine hip flexor stretch

or Chair, Bench

e0g2

Knee Copenhagen plank

or Chair, Bench

e0pt

Box tripod headstand

or Chair, Bench

e0sp

Incline lunge

or Chair, Bench

e0sv

Assisted deep lunge

or Chair, Bench

e0u8

Prayer stretch

or Chair, Bench

e166

Banded seated hip abduction

or Short resistance band, Chair +1

e1ag

Horizontal plank

or Chair, Bench

Dumbbell

10 exercises

e10i

Dumbbell pullover

or Bench

e13f

Dumbbell bench press

or Bench

e153

Seated bent-over dumbbell rear delt fly

or Bench

e154

Seated bent-over dumbbell row

or Bench

e155

Incline dumbbell chest fly

or Bench

e156

Triceps kickback

or Bench

e157

Incline dumbbell bench press

or Bench

e158

Concentration curl

or Bench

e159

Dumbbell seated overhead press

or Bench

e15a

Incline biceps curl

or Bench

Bench

6 exercises

e01x

Barbell bench press

Beginner - Elite · or Barbell

e0u0

Prone neck retraction

e0u1

Prone neck retraction and extension

e15b

Incline barbell bench press

or Barbell

e15c

Close grip bench press

or Barbell

e15s

Neck flexion from deep extension

Novice

Level 2 of 640 exercises

Rings

1 exercise

e05z

Jackknife pullup

or Plyo Box, Chair +9

Dip station

1 exercise

e0s2

Decline L-sit

or Parallel bars, Plyo Box +2

Kettlebell

4 exercises

e00i

Jefferson curl

or Plyo Box, Chair +5

e0h5

Dumbbell lying triceps extension

or Bench, Dumbbell +1

e0ph

Dumbbell fly

or Bench, Dumbbell

e13k

Kettlebell lying triceps extension

or Bench

Plyo Box

27 exercises

e02h

Chair l-sit

or Chair, Bench

e05f

Incline clap pushup

or Chair, Bench

e05h

Incline pike pushup

or Chair, Bench

e07t

Pike stand

or Chair, Bench

e0g3

Assisted Copenhagen plank

or Chair, Bench

e0pl

Elevated glute bridge

or Chair, Bench

e0tr

Incline fingertip pushup

or Chair, Bench

e0u9

Butcher's block stretch

or Staff, Chair +1

e10j

Bent-legs bench dip

or Chair, Bench

e15w

Band-resistance lying knee drive

or Short resistance band, Chair +1

e1af

Horizontal plank leg lifts

or Chair, Bench

e1b3

Hip flexor crunch

or Chair, Bench +2

e1b6

Horizontal supine plank

or Chair, Bench

e02b

Bulgarian split squat

or Chair, Bench

e03s

Decline pushup

or Chair, Bench

e0bb

Step up

or Chair, Bench

e0g4

Copenhagen plank

or Chair, Bench

e0pm

One-leg elevated glute bridge

or Chair, Bench

e0ss

One Leg Chair Squat

or Chair, Bench

e0z0

Jumping step-up

or Chair, Bench

e0z1

Box shuffle

or Chair, Bench

e0zh

Straight-legs bench dip

or Chair, Bench

e10h

Jumping bulgarian split squat

or Chair, Bench

e10k

Elevated bench dip

or Chair, Bench

e15n

Incline diamond pushup

or Chair, Bench

e15u

Decline downward dog squat

or Chair, Bench

e1b7

Horizontal supine plank leg lifts

or Chair, Bench

Dumbbell

1 exercise

e10n

Lying incline dumbbell row

or Bench

Bench

6 exercises

e0pj

Hip thrust

or Barbell

e0pk

Seated good morning

or Barbell

e13l

Plate lying triceps extension

or Weight plate

e13m

Barbell lying triceps extension

or Barbell

e15t

Neck hanging rotation

e10l

Deficit hip thrust

Intermediate

Level 3 of 614 exercises

Rings

1 exercise

e02x

Decline row

or Dip station, Parallel bars +5

Parallettes

1 exercise

e0po

Decline deep pike pushup

or Plyo Box, Chair +1

Kettlebell

1 exercise

e133

Weighted bulgarian split squat

or Plyo Box, Chair +3

Plyo Box

10 exercises

e02w

Decline pike pushup

or Chair, Bench

e0ey

Touchdown squat

or Chair, Bench

e0g5

Copenhagen plank with movement

or Chair, Bench

e0hy

Feet-elevated bridge

or Chair, Bench

e0s7

Incline bridge

or Chair, Bench

e15p

Elevated planche lean

or Chair, Bench

e05g

Incline one-arm pushup

or Chair, Bench

e0ri

Decline hollow plank block push

or Handstand block, Chair +1

e0rk

Decline hollow plank block walk

or Handstand block, Chair +1

e15v

Decline downward dog one-leg squat

or Chair, Bench

Bench

1 exercise

e10m

One-leg deficit hip thrust

Advanced

Level 4 of 65 exercises

Parallettes

1 exercise

e0pq

Feet-elevated deep pseudo-planche pushup

or Plyo Box, Chair +1

Plyo Box

4 exercises

e0pp

Feet-elevated pseudo-planche pushup

or Chair, Bench

e0rj

Decline pike stand block push

or Handstand block, Chair +1

e0rl

Decline pike stand block walk

or Handstand block, Chair +1

e03g

Elevated straddle press-to-handstand

or Chair, Bench

Elite

Level 5 of 61 exercise

Plyo Box

1 exercise

e0rn

Elevated one-arm straddle elbow lever

or Chair, Bench