Bench Push-Ups

Beginner Level of Difficulty

The bench push-up is a beginner upper body exercise. This is an excellent compound exercise that targets the chest shoulders and arms.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Picture of Triceps


Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the "flabby arm" look).

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

bench push-ups - step 1

Step 1

Start in a push-up position on the bench making sure your shoulders line up over top of your wrists, your back is flat and core is engaged.

bench push-ups - step 2

Step 2

While maintaining proper body position slowly lower yourself down towards the bench.

bench push-ups - step 3

Step 3

Press your body back up to the starting position while maintaining proper form throughout the entire range of motion.