Bench Pushups Video Guide

Exercise Profile

  • Strength
  • Bodyweight
  • Compound
  • Push
  • Beginner
  • Shoulders, Triceps
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Chest Exercises Diagram Target Muscle Group

Bench Pushups Instructions

  1. Bench Pushups are a great exercise for people who struggle with completing pushups on the floor. Place your hand on the edge of a bench just beyond shoulder width apart. 
  2. Hold your torso up at arms length with your toes on the floor. This is your starting position. 
  3. Slowly lower yourself downward until your chest nearly touches the bench. 
  4. Squeeze your chest and slowly press your upper body back to the starting position. Pause briefly at this position. This is one rep. 
  5. Repeat for a desired number of reps. 

Exercise Tips:

  1. Bench pushups are great for beginners, but they can also serve as a great exercise for finishing off an intense chest workout. 
  2. The higher the bench is, the easier the pushups become. 
  3. Keep your body straight and your spine neutrally aligned. 
  4. Keep your head up and use full range of motion.