A sturdy bench, chair, or step is a versatile piece of equipment. Use it for incline push-ups (hands on bench), decline push-ups (feet on bench), box squats, and tricep dips. It's also useful for step-ups and single-leg work. Any stable surface will work—you don't need a gym bench. Just ensure it can support your weight and doesn't slide.
Bodyweight Exercise Collection
Thoracic Mobility Drill
The Thoracic Mobility Drill is a mobility exercise that improves spinal extension and rotation for straight-arm movements.
Single-Leg Box Squat
The single-leg box squat builds unilateral leg strength and control by pausing on a box before standing up.
Box Pistol Squat
La sentadilla pistola a caja construye fuerza unilateral de piernas y estabilidad al hacer pausa en una caja en la parte inferior.
Bulgarian Split Squat
The Bulgarian split squat is a challenging unilateral leg exercise that builds strength and balance in the quads and glutes.
Bench Dips
Bench dips are a foundational pressing exercise that builds triceps strength and shoulder stability using a bench or elevated surface.
Decline Push-Up
The decline push-up shifts the load to the upper chest and shoulders by elevating the feet.