Exercise Library

Every exercise that ships with Kairos — animated demonstrations and muscle diagrams in the app, and the exact library the web plan builder draws from.

Category

Tracking

Muscles

Tier

650 exercises

Barbell Bench Press

S

WeightliftingPowerlifting

Chest · Shoulders · ArmsWeight & Reps

Dumbbell Bench Press

S

Weightlifting

Chest · Shoulders · ArmsWeight & Reps

Incline Bench Press

S

WeightliftingPowerlifting

Chest · Shoulders · ArmsWeight & Reps

Incline Dumbbell Bench Press

S

Weightlifting

Chest · Shoulders · ArmsWeight & Reps

Seated Dumbbell Shoulder Press

S

Weightlifting

Shoulders · ArmsWeight & Reps

Standing Dumbbell Overhead Press

S

Weightlifting

Shoulders · ArmsWeight & Reps

Machine Chest Press

S

Weightlifting

Chest · Shoulders · ArmsWeight & Reps

Decline Bench Press

A

Weightlifting

Chest · ArmsWeight & Reps

Decline Dumbbell Bench Press

A

Weightlifting

Chest · ArmsWeight & Reps

Single-Arm Dumbbell Bench Press

A

Weightlifting

Chest · Shoulders · ArmsWeight & Reps

Neutral-Grip Dumbbell Press

A

Weightlifting

Chest · Shoulders · ArmsWeight & Reps

Incline Dumbbell Neutral-Grip Press

A

Weightlifting

Chest · Shoulders · ArmsWeight & Reps

Seated Alternating Dumbbell Shoulder Press

A

Weightlifting

Shoulders · ArmsWeight & Reps

Arnold Press

A

Weightlifting

Shoulders · ArmsWeight & Reps

Standing Dumbbell Arnold Press

A

Weightlifting

Shoulders · ArmsWeight & Reps

Dumbbell Push Press

A

WeightliftingOlympic Lifting

Shoulders · Arms · LegsWeight & Reps

Incline Dumbbell Alternating Press

A

Weightlifting

Chest · Shoulders · ArmsWeight & Reps

Cable Chest Press

B

Weightlifting

Chest · Shoulders · ArmsWeight & Reps

Floor Dumbbell Press

B

Weightlifting

Chest · ArmsWeight & Reps

Floor Dumbbell Neutral-Grip Press

B

Weightlifting

Chest · ArmsWeight & Reps

Dumbbell Bench Seated Press

B

Weightlifting

Shoulders · ArmsWeight & Reps

Close-Grip Dumbbell Press

B

Weightlifting

Chest · ArmsWeight & Reps

Dumbbell Crush Press

B

Weightlifting

Chest · ArmsWeight & Reps

Seated Alternating Dumbbell Front Raise

B

Weightlifting

ShouldersWeight & Reps

Seated Dumbbell Front Raise

B

Weightlifting

ShouldersWeight & Reps

Barbell Military Press

A

WeightliftingPowerlifting

Shoulders · ArmsWeight & Reps

Barbell Overhead Press

A

WeightliftingPowerlifting

Shoulders · ArmsWeight & Reps

Barbell Close-Grip Bench Press

B

WeightliftingPowerlifting

Arms · ChestWeight & Reps

Barbell Incline Close-Grip Bench Press

B

WeightliftingPowerlifting

Arms · Chest · ShouldersWeight & Reps

Landmine 180

A

WeightliftingFunctional

Core · ShouldersWeight & Reps

Landmine Front Squat

B

WeightliftingFunctional

Legs · Shoulders · CoreWeight & Reps

Landmine Kneeling One-Arm Shoulder Press

B

WeightliftingFunctional

Shoulders · CoreWeight & Reps

Landmine Kneeling Squeeze Press

B

WeightliftingFunctional

Chest · ShouldersWeight & Reps

Landmine Lateral Raise

B

WeightliftingFunctional

ShouldersWeight & Reps

Landmine Rear Lunge

B

WeightliftingFunctional

Legs · Shoulders · CoreWeight & Reps

Landmine Romanian Deadlift

B

WeightliftingFunctional

Legs · BackWeight & Reps

Landmine Squat and Press

B

WeightliftingFunctional

Legs · Shoulders · CoreWeight & Reps

Barbell Close-Grip Military Press

B

Weightlifting

Shoulders · ArmsWeight & Reps

Barbell Larsen Press

B

WeightliftingPowerlifting

Chest · Shoulders · ArmsWeight & Reps

Barbell Pause Bench Press

B

WeightliftingPowerlifting

Chest · Shoulders · ArmsWeight & Reps

Barbell Seated Military Press

B

Weightlifting

Shoulders · ArmsWeight & Reps

Barbell Wide Military Press

B

Weightlifting

Shoulders · ArmsWeight & Reps

Child Pose Push-Up

B

CalisthenicsBodyweightYogaStretching

Chest · Shoulders · ArmsBodyweight Reps

Close-Grip Barbell Bench Press

B

Weightlifting

Arms · ChestWeight & Reps

Close-Grip Incline Barbell Bench Press

B

Weightlifting

Arms · Chest · ShouldersWeight & Reps

Close-Grip Reverse Barbell Bench Press

B

Weightlifting

Arms · ChestWeight & Reps

Lever Chest Press

B

Weightlifting

Chest · Shoulders · ArmsWeight & Reps

Lever Decline Chest Press

B

Weightlifting

Chest · ArmsWeight & Reps

Lever Incline Chest Press

B

Weightlifting

Chest · Shoulders · ArmsWeight & Reps

Lever Lying Chest Press

B

Weightlifting

Chest · Shoulders · ArmsWeight & Reps

Lever Military Press

B

Weightlifting

Shoulders · ArmsWeight & Reps

Machine Incline Hammer Chest Press

B

Weightlifting

Chest · Shoulders · ArmsWeight & Reps

Medicine Ball Against Wall Chest Press

B

WeightliftingFunctional

Chest · Shoulders · ArmsWeight & Reps

Medicine Ball Supine Chest Throw

B

WeightliftingFunctional

Chest · Shoulders · ArmsWeight & Reps

Plank Push-Up Row

B

WeightliftingFunctional

Chest · Back · Arms · CoreWeight & Reps

Smith Bench Press

B

Weightlifting

Chest · Shoulders · ArmsWeight & Reps

Smith Close-Grip Bench Press

B

Weightlifting

Arms · ChestWeight & Reps

Smith Decline Bench Press

B

Weightlifting

Chest · ArmsWeight & Reps

Smith Incline Bench Press

B

Weightlifting

Chest · Shoulders · ArmsWeight & Reps

Smith Military Press

B

Weightlifting

Shoulders · ArmsWeight & Reps