This exercise involves performing a bench press and a squat using only your bodyweight as resistance. It is a challenging full-body workout that targets multiple muscle groups and can be done anywhere without the need for equipment.
Type
Strength
Equipment
Bench
Difficulty
Beginner
Key Benefits
- Improves hand-eye coordination
- Increases arm strength and endurance
- Enhances focus and concentration
- Provides cardiovascular exercise
- Can be done alone or with a group
- Can be a fun and unique way to exercise
- Can be done outdoors in a variety of settings
- Can be a low-impact exercise option
How to perform
- Start by standing with your feet shoulder-width apart and your arms extended in front of you.
- Lower your body down into a squat position, keeping your back straight and your knees behind your toes.
- Push through your heels to stand back up to the starting position.
- Next, walk over to a bench or sturdy surface and place your hands on the edge with your fingers facing forward.
- Step your feet back so that your body is in a plank position, with your arms straight and your core engaged.
- Bend your elbows to lower your body down towards the bench, keeping your elbows close to your sides.
- Push through your palms to straighten your arms and lift your body back up to the starting position.
- Finally, stand with your feet shoulder-width apart and hold a barbell or dumbbells at shoulder height.
- Lower your body down into a squat position, keeping your back straight and your knees behind your toes.
- Push through your heels to stand back up to the starting position.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary