On a stroll through the park you notice an empty bench. You could sit on the bench or you could use it as a muscle-building tool. In the 2009 issue of "Medicine & Science in Sport & Exercise" the American College of Sports Medicine stated that a systematic variation of training intensity, volume and type is the most effective for long-term resistance training gains. Complete one to three sets of 12 repetitions of each bench exercise for a total body workout that can help you avoid fitness plateaus and build muscle.
Step 1
Use a flat and sturdy bench in the park or at your local gym to perform the Step Up. Place your right foot on top of the bench; evenly distribute your weight between the ball and heel of your foot. The bench should be low enough so your right thigh is almost parallel to the floor. Press strongly through your right foot. Engage your right buttocks to straighten your right leg and stand on top of the bench with both feet. Slowly lower your body back to the starting position. For an advanced version, challenge your balance. Instead of standing on the bench with both feet, lift your left knee above your waistline then lower to the starting position. Complete 12 reps on one side before moving to the next.
Step 2
Place the balls of your feet on top of the bench and your hands on the floor to perform the Decline Push Up. Place your hands slightly wider than shoulder width apart. Keep your abdominals tight and your legs engaged to create a straight line from your head to your heels during the entire exercise. Inhale to slowly bend your elbows toward 90 degrees, exhale to straighten your arms. Bring your hands closer together to make the exercise more challenging.
Step 3
Use Tricep Dips to build muscle in your upper arms. Sit down on the bench. Place your hands on the bench with fingers facing away from the bench and wrists in line with shoulders. Take your hips off the bench, a few inches away from the edge, and straighten your arms for support. Straighten your legs, firm your thighs toward each other, and reach your toes toward the ceiling. Inhale to slowly lower your hips toward the floor by bending your elbows toward 90 degrees. Keep your elbows parallel to each other as you lower. Once you feel the upper arms engage press your palms into the bench, firm your triceps and tighten your abdominals to straighten your arms. Avoid hyper-extending or locking the elbows.
Step 4
Build muscle in your legs with the Explosive Toe Tap. Stand facing the bench; place the ball of your right foot on top of the bench and your left foot on the floor. Firm your abdominals and keep your left knee unlocked. Rapidly switch sides; press your left foot into the floor and explosively lift your left knee above the waist to place the ball of the left foot on the bench and your right foot on the floor. For an easier modification, remove the explosive component. Start with the ball of your right foot on top of the bench; lower your right foot to the floor then place the ball of your left foot on the bench.
Things You'll Need
- Bench
References
- "Medicine & Science in Sports & Exercise"; Progression Models in Resistance Training for Healthy Adults; ACSM; 2009
- "Journal of Strength and Conditioning Research"; Comparison of Muscle-Activation Patterns During Conventional Push-Up and Perfect Pushup Exercises; J Youdas et. al.; July 2010
- "Journal of Applied Physiology"; Increased Central Facilitation of Antagonist Reciprocal Inhibition at the Onset of Dorsiflexion Following Explosive Strength Training; S Geertsen et.al.; Issue 105; 2008
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