The Ultimate Bench Workout

Workouts Wednesday, April 29, 2020 Written by

Editor’s note: We urge you to continue practicing good social distancing. This workout could be done at home with a sturdy chair.

Looking to add a little variety to your workout? Want to pack a bit more punch into your next visit to the city park? Take care of both with a full-body workout using nothing more than your friendly neighborhood park bench.

Here are five great moves that will work a little bit of everything.

Tri dips

Tri Dip

Sit on the edge of the bench with your hands facing down next to your hips. Scoot out away from the bench so your arms are supporting your weight. Dip down by bending your elbows to about 90 degrees, then push back up. Work up to three sets of 8-10 reps.

Main muscles worked: triceps and back.


Step Up

Stand in front of the bench. Raise your left leg onto the bench, then step up. Bring both feet back to the ground and repeat. Do 10-15 reps with each leg.

Main muscles worked: quadriceps and glutes.



Put your hands a little more than shoulder-width apart on the bench seat and walk your feet out until your body is straight. Bend your elbows to lower your chest to the bench, as you would with a normal push-up. Then push back up until your arms are straight. Try doing multiple sets of 10 reps each.

Main muscles worked: chest, abs, back and arms.

Leg Raises

Leg Raises

Standing about three feet behind the bench, lean forward and grab the top of it with both hands. At the same time, raise your left leg, bent at the knee, until it’s just about parallel with the ground. Hold, then lower and repeat. Do one set of 15 reps with each leg.

Main muscles worked: quadriceps, glutes and abs.

Bench Squats

Bench Squats

Stand behind the bench at arm’s length. Hold the top of the bench, and then squat down slowly. Hold, and then return to a standing position. Start with two sets of 10 reps each.

Main muscles worked: glutes and quadriceps.

No-Equipment Exercises You Can Do Anywhere

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