The Bench Push Up


Level: Beginner
Regression: Bench push-ups
Progression: Decline push-ups or weighted bench push-ups

 Place hands on the bench footholds, body in plank position. Bend elbows, lowering chest. Push back up. Perform controlled bench push-ups for effective chest engagement.

How to do:

1. Inhale before bending your elbows to lower your chest;

2. Exhale as you push back up to the starting position.

3. Maintain a steady and controlled breathing rhythm during the bench push-ups for optimal performance.


Stabilize core, control breathing, and focus on chest engagement.