Name: Playbook - Kenna Matta - Bench Workout
Uploaded: 2022-04-12T20:55:32.906Z
Duration: 30 min
Description: Bench Workout

Harder than I thought, especially with the tricep dips! Definitely tired 🥵🔥

Alyssa

This body weight workout can be done at home or at the gym with just a box or bench. You will be engaging all muscle groups with explosive movements that will raise your heart rate and help you burn fat while toning your body.

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Use your hands for balance
- Jump laterally over bench back and forth
- Land softly
- Jump over and back for 1 rep

Lateral bench jump overs (hands supported)

- Drive off your foot from the box/bench
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

Explosive bench knee drive

- Place your feet or knees on an elevated surface and your hands on the ground 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground
- Land softly
- Complete desired reps then repeat on the opposite side

Jumping bulgarian split squat

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Workout

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