Categories: Workout Programs

6 Bench Workouts For Staying Fit

Park bench workout can be highly effective for the whole body. These are not just limited to cardio exercises like jogging, running, brisk walking etc. There are various exercises that you can perform to make it a full body workout. Along with these exercises you get the benefit of sunlight, fresh air and nature. An effective five day park bench workout is equivalent to spending long hours in a gym. Many of us are not aware of the different types of exercises that can be done using the benches in the park. If you are one of them then this article is for you!!

Six Effective Park Bench Workouts For Your Healthy Body Are

Park Bench Push-Up

Push ups done on a park bench is trickier than perform on a flat surface. This is again a good exercise to strengthen your triceps, arms and shoulders. Keep your elbows exactly below the shoulders and the whole body in a slanting position. Now bend your elbows to the extent your chest is only two inches above the ground. Do two sets each of fifteen repetitions.


To do this exercise you need to keep both of your feet on the ground. Searchfor a bar that is lower than your chin. Assuming this bar in a chin up style, perform chin ups using the strength of the muscles of your upper body.

With both the feet stick to the ground using legs you can lift off the desired quantity of weight.

Triceps Dips

Triceps dips are an excellent exercise to give strength to your arms, shoulders and triceps. To do this exercise using the bench you need to search for a pair of bars lying close to the ground. Now with the help of your legs you need to lift the weight of your body and stay balanced in this position for a few seconds.
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Park Bench Step Ups

Step ups can be done using bench. When you do it on the bench it makes it a little challenging.
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Divide step ups in three parts. To start with place both your feet on the ground, then jump and place both of your feet on the bench. Now again jump returning both of your feet again on the ground.

Slide Lunges

Lunges are great for lower body. It strengthens not only your lower body but also your core muscles like your abdomen and chest muscles. It is again a good calorie burner exercise.

To do slide lunge you need to keep one of the foot on the bench. Take the other foot in the front. Now perform lunges by bending the back foot at the knees so as to make 90 degrees. Do this for 15 repetitions. Now do next set of lunges by placing another leg on the bench.

Step-Up Squat

Squats have been the most common exercise performed for strengthening your lower body. It is best exercise to shed excess of fat deposited on the hips and thighs. Squats when done vigorously with weight and some jumping variations can lead to significant loss in calories which gives you a perfect shape. To do this exercise using bench you need to take the position of squats by placing your one of your foot on the bench and other on the ground. Bend your elbows in front of your chest. Bend your knees and push your hip behind. Now return to the initial squat position.

Do it by placing other leg on the bench.

If you love spending time exercising in nature with fresh cool breeze then you would definitely like this type of workout. You can try a combination of cardio and above mentioned strength building exercise to keep you fit and healthy always.


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