Idle Guide To Fitness by The Idle Man - HTML preview

 10 Park Bench Exercises to Help You Get Ripped

Summer is here. The humidity is making us all hot and sweaty so one of the last places people like to go is the gym, which usually has a broken AC by now. For this reason why not exercise outside and focus on your bodyweight. Here is a video demonstrating 10 exercises you can do using only a park bench.

Step Ups – Legs

This is a simple exercise just like walking up a set of stairs. Step up onto the bench using the heel of your foot, which will increase the contraction in your legs then stand up straight and step down with the same leg then swap.

Squat Jumps – Legs

Another great leg exercise that uses a plyometric element. Perform a squat then use the heels to drive you into a jump and land on the bench in the same position. Pause then step off and quickly perform the same exercise again.

Push-Ups Hand on Bench – Chest and Arms

Easier version of the push up with hands on the bench making it easier to perform due to the angle of the body. Keep the hands slightly wider than shoulder width and aim to lower the chest to the bench.

Push-Ups Hands on Floor – Chest and Arms

Same exercise as previous but tougher due to the angle of the body so is a good progression. Perform the exercise the same way with the same positioning.

Bench Hops – Cardio

Another plyometric move that gets the heart pumping by doing continuous jumping movements. Place hands on bench and with each jump try to stay on your toes so you can keep moving.

Bulgarian Split Squat – Legs and Glutes

More advanced exercise as you are working the legs individually and need to keep goo balance throughout by activating your core muscles. Again each time you push make sure it is through the heel of the foot and keep the body upright throughout the whole movement.

Hip Thrusts – Glutes

Great exercise to isolate the glute muscle. Lay across the edge of a bench and have your feet shoulder width. Lower the hips as much as you can then drive them up fast squeezing the glutes at the same time.

Split Squat with Kick – Legs, Glutes, Hip

Different to the other lower body moves due to the fact you push through the toes on this one. As you push into a standing position kick the other leg directly out to the side to target the hips. Do this one at a constant speed and you will really feel the burn.

Triceps Dips

Exercise to target the backs of the arms. Sit on the edge of a bench and bend the arms keeping the elbows locked to the side of the body. Go as low as you can then drive the arms up to a point just before they go straight to keep the tension on the triceps.

Reverse Crunch – Abs

Lay on a bench and find something to hold on to. Curl the knee in towards the chest making sure the hips come off the ground to really target the lower abdominals.

For starters try doing each exercise for 30 seconds then rest and repeat each one and over time to progress add more time or take less rest periods. Have fun and remember to hydrate fully during the sessions too.