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exercises

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Bench Jump

SWEAT sweat.com

How to: Bench Jump

Primary Muscles Used:Upper Legs, Glutes, Gluteals, Quads, Hamstrings

Exercise Families:Squat, Squat, Squat, Squat

Equipment:Bench, Bench, Bench, Bench

Trainer:Kelsey Wells

  1. Place a bench horizontally in front of you. Plant both feet on the floor shoulder-width apart. This is your starting position.
  2. Place a bench horizontally in front of you. Plant both feet on the floor shoulder-width apart. This is your starting position.
  3. Place a bench horizontally in front of you. Plant both feet on the floor shoulder-width apart. This is your starting position.
  4. Place a bench horizontally in front of you. Plant both feet on the floor shoulder-width apart. This is your starting position.
  5. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degrees to your hips. This is called squat position.
  6. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degrees to your hips. This is called squat position.
  7. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degrees to your hips. This is called squat position.
  8. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degrees to your hips. This is called squat position.
  9. Exhale. Propel your body upwards and forwards, drawing your knees into your chest, to land in squat position on top of the bench. Ensure that you maintain ‘soft’ knees to prevent injury.
  10. Exhale. Propel your body upwards and forwards, drawing your knees into your chest, to land in squat position on top of the bench. Ensure that you maintain ‘soft’ knees to prevent injury.
  11. Exhale. Propel your body upwards and forwards, drawing your knees into your chest, to land in squat position on top of the bench. Ensure that you maintain ‘soft’ knees to prevent injury.
  12. Exhale. Propel your body upwards and forwards, drawing your knees into your chest, to land in squat position on top of the bench. Ensure that you maintain ‘soft’ knees to prevent injury.
  13. Inhale. Push through your heels and extend your legs to find a standing position on top of the bench.
  14. Inhale. Push through your heels and extend your legs to find a standing position on top of the bench.
  15. Inhale. Push through your heels and extend your legs to find a standing position on top of the bench.
  16. Inhale. Push through your heels and extend your legs to find a standing position on top of the bench.
  17. Exhale. Carefully step backwards off the bench, one foot at a time, to return to the starting position. Repeat for the specified number of repetitions.
  18. Exhale. Carefully step backwards off the bench, one foot at a time, to return to the starting position. Repeat for the specified number of repetitions.
  19. Exhale. Carefully step backwards off the bench, one foot at a time, to return to the starting position. Repeat for the specified number of repetitions.
  20. Exhale. Carefully step backwards off the bench, one foot at a time, to return to the starting position. Repeat for the specified number of repetitions.

Alternative Exercises for Bench

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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