How to Do Push Ups Between Benches

Push ups are a great upper body exercise. They work your chest, back, shoulders and triceps. You can isolate certain muscles by changing your position slightly during your push up work out. Performing push ups between benches allows you to lower your body a bit further than you would if you were doing them on the ground.

Instructions

Difficulty: Moderately Challenging

1. Place two benches next to each other. Leave a gap between them large enough to pass your body through, but not so large that your arms and legs have to extend much.
2. Set your right hand and right foot on one bench. Your left hand and left foot are placed on the opposite bench.
3. Pull your stomach in toward your spine to protect your lower back. Imagine a board laying across your back and stay straight so that it doesn't fall off.
4. Lower yourself slowly as low as you can before pushing back up into a starting position. Do not lock your elbows as you come back up to the starting position.
5. Focus the movement on your chest and shoulder muscles as you do push ups between benches. The further apart your hands are, the more emphasis and weight is put onto your chest muscles.
6. Repeat the movement for the desired number of repetitions. Rest for at least 30 seconds between sets. Do three to four sets of push ups between benches.

Tips & Warnings

• Wear a weight belt with a dumbbell attached to add weight to your push ups. The weight can hang between the benches.