You will need a chair or anything with a flat surface which you will use to push yourself up from, with
your feet placed on a bench or on another chair in front of you at the same height.
Not exact matches
Place your right
foot under the
bench on your right side, and your left
on the other side providing support and stability for the torso.
Place one
foot on the
bench.
Even better, introduce the growth - promoting magic of elevated push - ups into your routine: just
place your
feet on a
bench or a box and push away.
By
placing your
feet anywhere else but the floor
on a
bench press, you're missing out
on an opportunity to lift more weight.
Lie perpendicular to the
bench with only your shoulders lying
on the surface, hips below the
bench and legs bent with
feet firmly
placed on the floor.
Another commonly used option is using a flat
bench and
placing both the opposite arm and knee
on the
bench to support yourself while
placing the other
foot on the floor.
Find an elevated surface, like a park
bench or plyometric box and
place your
feet on top.
Place your
feet on a
bench, and put your hands
on the floor.
As you stand in front of a
bench, extend and elevate one
foot back and
place it
on the top of the
bench so that the sole of your shoe is almost parallel to the floor.
Lie down with your head at the high end of the
bench, while your
feet are
placed on its lower end.
This time,
place your
feet on the
bench or elevated platform, while
placing your hands firmly
on the ground.
Place your
feet on a box or a
bench and position your hands
on the floor, straightening your torso into a plank.
Place entire
foot on the
bench (working leg) and pushing through heels, «step up» until fully straight and squeezing the glutes; ensure you are keeping your core taut.
Another variation is to
place your hands
on a
bench and your
feet on an exercise ball.
Place your hands
on a
bench and your
feet on a
bench leg distance away so you can lower your body between the two
benches.
You can
place your
feet on the floor for extra stability or
place your
feet onto the
bench to challenge your stability and keep your lower back from arching excessively.
Place your hands a few inches apart
on the first
bench with your fingers pointing toward your
feet.
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Bench Toe Touches: place one foot on a bench while keeping the other on the ground, then switch the position of the legs and keep on alternating as fast as poss
Bench Toe Touches:
place one
foot on a
bench while keeping the other on the ground, then switch the position of the legs and keep on alternating as fast as poss
bench while keeping the other
on the ground, then switch the position of the legs and keep
on alternating as fast as possible.
Place one
foot on the
bench and step up onto the
bench with the other.
Using a chair or
bench,
place the top of your left
foot on top of the chair or
bench.
On the other hand, if the exercise is too hard for you, then you can decrease the resistance by placing your feet on the floor instead of the other benc
On the other hand, if the exercise is too hard for you, then you can decrease the resistance by
placing your
feet on the floor instead of the other benc
on the floor instead of the other
bench.
Place your top
foot on the
bench while the other one and your hips stay
on the ground.
How to perform it: While standing upright with your
feet shoulder - width apart, take a relatively light dumbbell in the right hand, bend your knees and
place the toes of the right
foot on a box or
bench behind you.
Place your
feet firmly
on the floor and head, shoulders and hips pressed against the
bench.
Holding a dumbbell in each hand,
place yourself in a staggered stance (one
foot forward) with one
foot propped behind you
on a
bench or box.
How to do it: Using a flat
bench place your left knee
on the
bench and keep your right
foot flat
on the floor with a slight bend in your knee.
Place a weight between your
feet and lie down
on your back, holding the sides of the
bench with your hands.
Place a
foot on the
bench.
Stand in front of it and make like the name says:
place the first
foot on the
bench and step up onto it, making sure to flex your knee and quadriceps.
Whilst holding a dumbbell in each hand,
place one
foot on a
bench behind you and squat down
on the other leg until the top of your thigh is at least parallel to the floor.
How to: Stand behind a box or next to a
bench, your right knee
placed on top of it and the other
foot behind you.
Begin by
placing the toes of your right
foot on a
bench, box, stair or chair with your left leg straight.
Place one
foot on a
bench, chair, etc the other
foot about 3 -
feet away (each person will need to practice to find their right position).
Using a chair or
bench,
place hands
on the edge with fingers pointing towards the back while stepping out your
feet so that they're hip width apart and your hips are above the floor.
The horizontal pull up because you
place your
feet on a
bench and therefore reduce the amount of bodyweight that you lift you can soon build up to a high number of reps with this exercise which is why it is great for increasing muscular endurance.
Using a flat
bench place your left knee
on the
bench and keep your right
foot flat
on the floor with a slight bend in your knee.
If you are not at ease with
feet on the floor because of short legs, use blocks or weight plates under the
feet to boost height rather than
placing legs
on the
bench, which reduces stability.
Then when you are ready,
place your hands
on the
bench, shoulder width apart and push your
feet against the wall so that your legs are straight and roughly in line with the
bench.
From here,
place your
feet flat
on the ground and then use your grip
on the bar to pull your head back onto the
bench.
If you are
on your right side,
place your right
foot underneath the right side of the
bench, and
place your left
foot under the left side of the
bench.
(for this move you will
place one
foot on a low step up
bench around 12 inches high no more and let the kettle bell hang between the legs.
They reported no difference between performing the
bench press
on a stable
bench to the Swiss ball with
feet placed on the BOSU ball.
In contrast, performing the
bench press
on a Swiss ball and with
feet placed on the BOSU ball produced greater muscle activity than with either the Swiss ball or BOSU ball.
Norwood et al. (2007) explored the effect of increasing instability
on latissimus dorsi by measuring muscle activity during the
bench press performed
on a (1) stable
bench, (2) with the
feet placed on a BOSU ball, (3) Swiss ball, or (4) Swiss ball with
feet placed on a BOSU ball.
Place one knee and the same hand
on a
bench with the other
foot on the floor and dumbbell in the other hand.
Norwood et al. (2007) explored the effect of increasing instability
on abdominals by measuring muscle activity during the
bench press performed
on a (1) stable
bench, (2) with the
feet placed on a BOSU ball, (3) Swiss ball, or (4) Swiss ball with
feet placed on a BOSU ball.
Experiment with
placing your
feet on top of the
bench, instead of
on the floor.
Take a large and controlled step backward with your right
foot and
place on a
bench behind you.
Find a step, chair, or
bench that when you
place your
foot on it, your knee bends to a 90 - degree angle.