Bench Exercises

1. Bench Exercises

2. -Student stands square to the bench.- Feet shoulder width apart with knees bent and torso bent forward.- Jump forward onto the bench and land on the balls of the feet.- Step down and repeat. Bench Jump Beginner Challenge • Student can jump forward over a line on the floor. • Student can perform exercise on lowered bench. • Increase bench height. • - Increase pace. mixedmartialartsintowsonmaryland.com

3. - Stand with a bench on your left side. - Place your left foot on the step, keeping your right foot on the floor, lower into a squat. - Push off right foot, shuffle (step) up and over the bench, lowering into a squat with your left foot now on the floor and your right leg on the top of the bench. - Shuffle from side to side. One Leg Side Lateral Jump Beginner Challenge • Lower the pace. • Decrease bench height. • Increase pace. • Increase bench height. mixedmartialartsintowsonmaryland.com

4. - Stand to the left of bench with your feet hip width apart. - With your knees bent, go into a low squat. - Push off with both feet and jump sideways over the bench.- Land with your knees bent on the right side of the bench.- Jump back to the left side, following the steps above and then repeat. Two Leg Lateral Jump Beginner Challenge • Lower the pace. • Perform over a line on the floor. • Decrease bench height. • Increase pace. • Increase bench height. www.florida.usta.com

5. Stand in front of bench, feet shoulder width apart and arms extended straight out in front of you. - With your knees bent, lower your body until you graze the bench.- Once your bottom touches the bench, spring up to starting position.- Repeat. Bench Squat Beginner Challenge • Lower the pace. • Increase bench height. • Hold on to partner or wall. • Increase pace. • Decrease bench height. http://eat-spin-run-repeat.com/2011/11/18/fit-bit-friday-19/

6. Stand in front of bench, shoulder width apart and with arms extended straight out in front of you. - While balancing on your right leg, lower down into a single-leg squat until you graze the bench with your buttocks.- Aim to maintain good posture and keep your chest up. - Return to the top of the move, repeat for all reps on this side, then switch legs. One Leg Bench Squat Beginner Challenge • Lower the pace. • Increase bench height. • Hold on to partner or wall. • Increase pace. • Decrease bench height. Reference http://eat-spin-run-repeat.com/2011/11/18/fit-bit-friday-19/

7. Place both of your arms at opposite ends of a flat bench with your feet hip-width apart.- Lower your chest until it’s a few inches away from the bench. - Push against the bench in order to return to your original position. Incline Bench Press Beginner Challenge • Increase bench height. • Decrease bench height. http://www.hercampus.com/school/illinois/health-blog-boost-your-bosoms-four-exercises

8. Kneel in front of bench, facing forward.- Keep your feet together and place on bench. Palms of hands are on the floor, spread shoulder width apart.- Push your torso up by using the strength of your arms and front face of your feet/legs.- Slowly, lower your torso downward until your chest almost touches the floor.- Pause for a second in this position. - Push your upper body back to the starting position. Decline Bench Press Beginner Challenge • Decrease bench height. • Place knees on bench. • Increase bench height. • Use balls of feet. http://bodybuildingplaza.blogspot.ca/2012/07/declined-push-ups-for-chest.html

9. Stand square to the bench with legs shoulder width apart.- Place your right leg on the bench and proceed to step onto the bench.- Once both feet are planted on top of the bench, step backwards off the bench with your left leg.- Repeat motion, alternating starting legs. Bench Step-Ups Beginner Challenge • Decrease bench height. • Decrease step up speed. • Increase bench height. • Increase step up speed. www.strongtoday.com

10. Sit on the side of a bench, your palms on the bench, beside your hips. - Your legs should be out in front of you with a slight bend, heels on the floor. - Straighten your arms so your buttocks lifts off the bench. - Bend your arms 90-degrees as you lower your buttocks toward the floor.- Pause, and then push back up to the starting position. Dips Beginner Challenge • Increase knee angle, 90 degrees being the easiest. • Place legs on another bench. http://www.fitnessandfreebies.com/exercise/exercises/bench_dip.html

11. Lie flat on the floor with your feet resting on a flat bench and your knees bent at a 90-degree angle. - Place your hands behind your head and keep your elbows wide so you cannot see them. - Exhale as you lift your chest up and your upper back off the floor. Keep your chin off you chest and look straight up.- Inhale as you slowly lower your back to the floor but do not touch your upper back to the floor. - Perform the movement slowly and do not put tension on your neck. Repeat. Bench Crunch Beginner Challenge • Decrease crunch pace. • Increase crunch pace. http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=891

12. Rest your hips at the end of the bench with your feet hanging over the end (just above the floor), gripping the other end behind your head. - Raise your legs up until they are almost vertical. - Lower slowly back to the start, repeat. Leg Lifts Beginner Challenge • Lay on floor with hand holding onto base of bench. • Bend knees and bring toward chest during leg raise. • Elevate hips off bench once legs are vertical. http://bodybuildingplaza.blogspot.ca/2012/07/declined-push-ups-for-chest.html