The Bench Pushup

The bench pushup is a great exercise for beginners who struggle with the traditional pushup off the ground – the higher the bench the easier the pushup. This exercise is also a compound exercise. The chest muscles are the prime movers and are assisted by the shoulders and triceps muscles. This exercise will also work your abs as they act as stabilizers for your body during the movement.

Place your hands at the edge of the bench slightly more than shoulder width a part. With your toes on the floor, hold your torso up at arm’s length and slowly lower yourself down until your chest almost hits the bench. Press your body back up to starting position. Do three sets of eight to 10 reps making sure to keep your abs tight during this exercise.

Split Squat

The split squat is also a compound exercise. It primarily works your quadriceps muscles and also works your calves, glutes and hamstrings. Stand a couple feet away from the bench and lift your right leg up behind you. Place the top of your foot securely on the bench. Slowly lower your body down into a squat by bending your left knee. At the end of the motion, your thigh should be parallel to the ground and your back should be straight. Push up using the heel of your foot and slowly raise your body back up. Don’t lock your knees when you get to the top.

Gina Cruz can be reached at [email protected]