plyometrics
Bench Jump
Works the quadriceps, with no equipment.
Specification
| Equipment | body only |
| Primary muscles | quadriceps |
| Secondary muscles | calves, glutes, hamstrings |
| Mechanic | compound |
| Force | push |
| Level | intermediate |
| Category | plyometrics |
How to do it
- Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
- Perform a short squat in preparation for the jump; swing your arms behind you.
- Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
- Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
- Turn around and face the opposite direction, then jump back over the bench.