To use a push-up bench, you primarily utilize it as an elevated surface to modify the traditional push-up exercise, making it easier by reducing the amount of your body weight you need to lift. The reference video, "Push-up Variations - Bench Push-Up - YouTube," details the setup for a bench push-up. Here is a step by step approach:
Step-by-step Guide for Using a Push-Up Bench:
Initial Setup:
- Hand Placement: Place your hands on the bench, directly under your shoulders, keeping your chest over your hands as noted in the video at 0:14.
- Foot Placement: Walk your feet backward to assume a push-up position.
Performing the Push-Up:
- Lowering: Lower your chest towards the bench in a controlled manner, bending your elbows.
- Pushing Up: Push your body back up to the starting position, extending your arms fully.
Key points to keep in mind:
- Core Engagement: Engage your core to keep your body in a straight line throughout the movement.
- Body Alignment: Maintain a straight line from head to heels.
- Controlled Movements: Avoid jerky or fast movements; keep each phase of the push up smooth.
Variations and Modifications:
While the primary purpose of a push-up bench is to provide an elevated platform for modified push-ups, it can also be used for other variations.
- Decline Push-ups: Using a bench to elevate your feet can increase the difficulty of the push-up by shifting more of your weight to your upper body.
- Single-Arm Push-Ups: When proficient, you can work your way to single-arm push-ups.
| Component | Instructions |
|---|---|
| Hand Placement | Directly under the shoulders, keeping chest above hands |
| Foot Position | Walk feet back to assume plank position |
| Lowering Phase | Lower chest towards the bench, keeping elbows tucked |
| Pushing Phase | Extend arms and push back to start |
| Body Alignment | Keep your core tight, maintaining a straight line from head to heels |
By using a push-up bench properly and paying attention to body position, you can effectively modify your push-up training for various fitness levels.
