Start
End
Bench Jump
قفز على البنش
Target Muscles
Blue = primary · Gray = secondary
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- 1
Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
- 2
Perform a short squat in preparation for the jump; swing your arms behind you.
- 3
Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
- 4
Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
- 5
Turn around and face the opposite direction, then jump back over the bench.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
