Exercise Guide

Side-to-Side Bench Jumps

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Quadriceps, Hamstrings, Adductors, Abductors, Glutes
Pectoralis Major, Lower Back, Deltoids
rating: Ø 4.26 through 19 votes
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required:Bench
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
Variations available (6)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step

General And Specifics

  • you may know this from school times, it is a great way to burn calories and to activate the cardiovascular system

Starting Position

  • stand on one side of the bench
  • feet together
  • encompass the cushion with both hands, the arms are almost fully stretched
  • the shoulders are directly above the hands

Correct Execution

  • jump from one to the other side of the bench, the legs are bent
  • soft-land with bent knees and the feet as close as possible
  • push yourself off the ground and jump back
  • the hands do not move
  • try to keep the back straight
  • do several jumps without interruption

tip for the workout

  • use weight cuffs to make the exercise a lot more difficult
Suggestions for this exercise?!

Related exercise lists:

Thighs, Adductors, Abductors, Glutes, Warm-Up, Weight Loss