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Movement reference

Exercise Library

Find your next movement by muscle group, equipment, difficulty, or movement pattern.

Showing 9 of 119 exercises

Barbell Bench Press

aka Bench Press, Flat Bench Press

Intermediate
Horizontal Push Barbell & Rack Compound
Chest · Front DeltTriceps
Rep range: 1–12 · Chest Dominant
Programs Testable 1RM
Cues
  • ✓ Retract shoulder blades
  • ✓ Arch upper back
  • ✓ Drive feet into floor
Common Mistakes
  • ✗ Bouncing bar off sternum
  • ✗ Flaring elbows excessively

Incline Barbell Bench Press

aka Incline Bench Press, Incline Bench

Intermediate
Horizontal Push Barbell & Rack Compound
Upper Chest · Front DeltTriceps
Rep range: 5–10 · Chest Dominant
Programs Testable 1RM

Dumbbell Bench Press

Beginner
Horizontal Push Dumbbells & Bands Compound
Chest · Front DeltTriceps
Rep range: 8–12 · Chest Dominant
Programs

Decline Bench Press

Intermediate
Horizontal Push Barbell & Rack Compound
Lower Chest · Front DeltTriceps
Rep range: 6–12 · Chest Dominant
Programs

Close-Grip Bench Press

aka Close Grip Bench Press, CGBP

Intermediate
Horizontal Push Barbell & Rack Compound
TricepsChest · Front Delt
Rep range: 5–10 · Arm Dominant
Programs Testable 1RM

Incline Dumbbell Press

Beginner
Horizontal Push Dumbbells & Bands Compound
Upper Chest · Front DeltTriceps
Rep range: 8–12 · Chest Dominant
Programs

Board Press

aka 2-Board Press, 3-Board Press

Intermediate
Horizontal Push Barbell & Rack Compound
TricepsChest · Front Delt
Rep range: 1–6 · Arm Dominant
Programs Testable 1RM

Dumbbell Shoulder Press

aka Seated DB Press

Beginner
Vertical Push Dumbbells & Bands Compound
Front DeltSide Delt · Triceps
Rep range: 8–12 · Shoulder Dominant
Programs

JM Press

Advanced
Horizontal Push Barbell & Rack Compound
Triceps · Chest
Rep range: 6–10 · Arm Dominant
Programs