Bench Ab Workout - Use a Exercise Bench to Progress Your Pushups

Doing regular pushups can help increase your body's production of Human Growth Hormone (HGH), which is responsible for building muscle mass.

Exercise Bench elevated pushups are variations that allow you to make your workout easier or more challenging depending either your upper body or lower body is elevated above the rest of the body.

By changing the angle of your pushups, you will work for different muscle groups. These kinds of pushups are a useful addition to regular pushups and they can enhance your exercise routine or help you progress to more challenging versions.

1. Incline Pushup

Incline pushup is a great starting point to begin your pushup journey.
Always remember to concentrate on the form when performing incline pushups. Keep your elbows tucked close to your body and your shoulder blades are drawn back and down.
Muscles worked: chest, shoulders

2. Hands-Elevated Pushup

An easier version than the standard pushups because you are angling more of your body weight toward the feet. The higher your hands are, the easier the pushup is.
Muscles worked: more toward lower chest and back

3. Bench Tap Plyo Pushup

Bench Tap Plyo Pushup is a full body strength exercise that focuses on arms and chest while also strengthening the core. Take it up a notch and incorporate balance training into your ab training routine once you have mastered the standard pushups.
The key to this is to pull your belly in extra tight as your hand taps the adjustable bench!
Muscles worked: triceps, chest, front and back shoulder, abs

4. Feet-Elevated Pushup

Elevating your feet doing pushups are a lot more challenging because you are angling more of your body weight toward your hands. The higher you elevate your feet, the more challenging the pushups are.
Keep your hips as high above the shoulder as possible and try not to bend the knees while doing the feet elevated pike push-ups.
Muscles worked: building more muscles on front shoulder and back muscles

5. Feet-Elevated Pike Pushup

You are really reaching for your maximum potential trying out this exercise!
In the piked position, bend your arms and drop your head straight down toward the ground between your hands. Lower down and then press back up, fully extending your arms. Make sure you are performing a vertical push and not turning this into more of a horizontal movement or a Decline Pushp. You are slowly progressing to a full handstand, try to do as much vertical press as you can.
Muscles worked: mainly shoulders

HOW MUCH SHOULD YOU BE ABLE TO BENCH ( GUIDE 2021 )

It is a truth universally acknowledged that strength is size. Bench press , hailed as one of the most effective ways of gaining upper body strength, has become prevalent among fitness enthusiasts. Novice lifters, and elite athletes alike, try to lift heavier to get close to those with rippling muscles on the ads. But the more is not necessarily better. Forcing yourself to do heavy lifting beyond your limit could backfire. Therefore, knowing how much you’re able to bench can clear the way for building muscles effectively with proper form. This article will delve a little bit more into the following three main questions you have： How much should I be able to bench ? What is the average bench press by age? What is my one-rep max? Now let's dive in. 1. How Much Should I Be Able to Bench? While gauging how much you should be able to bench, multiple factors, with body weight, goals, gender, age, and training experience included, need to be considered. 1.1 How much bench p

HOW TO USE A EXERCISE BENCH TO PROGRESS YOUR PUSHUPS ( BENCH AB WORKOUT )

Doing regular pushups can help increase your body's production of Human Growth Hormone (HGH), which is responsible for gaining muscle mass . Weight Bench elevated pushups are variations that allow you to make your workout easier or more challenging depending either your upper body or lower body is elevated above the rest of the body. By changing the angle of your pushups, you will work for different muscle groups. These kinds of pushups are a useful addition to regular pushups and they can enhance your exercise routine or help you progress to more challenging versions. Here are several pushup routines you can do with RitFit home workout bench : 1. Incline Pushup 2. Hands-Elevated Pushup 3. Bench Tap Plyo Pushup 4. Feet-Elevated Pushup 5. Feet-Elevated Pike Pushup Let's Dive in. 1. Incline Pushup Muscles worked: chest, shoulders Incline pushup is a great starting point to begin your pushup journey. Always remember to concentrate on the form when performing incli

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Reasons Why Weight Benches So Popular If you’ve never used a weight bench before, you might be wondering why they’re so popular. After all, many resistance machines allow you to perform the same types of exercises. However, weight benches are a more versatile option, which is especially important for anyone considering converting their spare room into a workout space. Weight benches allow you to customise your workout to your body’s needs, acting as a guide without taking away the reins. Supporting your back, weight benches mean your joints can move freely with greater control through a huge range of exercises. This means you’ll be able to target different muscle groups for a full body workout. Full Body Workouts for 9 Different Muscle Groups A high-quality workout bench supports exercises that boost muscle size, strength, and endurance. It can help you get a better strength training workout at home. There are many benefits to have a home workout bench. If you're serious abo

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The general public has actually long recognized the endurance of the abdominal musculature is an essential component of fitness for health and sports performance. Traditionally, people have performed abdominal exercises such as sit-ups and abdominal crunches without the assistance of any equipment. Then this increased interest in building abdominal muscle has resulted in the emergence of abdominal exercise devices. Here gives a spotlight to a new-type 3-in-1 multifunctional ab roller. Introduction of a New-type Multifunctional Ab Roller At first sight of the 3-in-1 ab roller, we are likely to turn our back on it suspiciously for it is hugely different from the traditional ab roller wheel. Yet in practice? It is an advanced tool that delivers a more seriously intense, next-level core challenge. It helps engage much of our upper half including stabilizer muscles, lats, deltoids, chest, biceps, and triceps. What makes the most awesome is that the equipment integrates ab roller, p

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Ever find your shoulders aching and paining after doing some heavy lifting, like rearranging furniture or lifting boxes? it’s probably because of the lack of flexibility in your shoulders. Shoulders are probably the most neglected muscles groups in your body, they are the main stabilizer when we throw, press or bringing elbows to our body. With our tendency to sit in a forward hunched position, it can ruin our posture and create an overly dominant frontside of the body. Working out your rear shoulder will counteract this influence, pulling the shoulder back into position for improved posture. A well-rounded shoulder exercise that includes both of your front and back shoulders will increase your strength and also decrease the amount of load your shoulder joints have to bear to make your shoulders more flexible, coordinated, and conditioned to handle stress. Deltoid and Trapezius You probably will be surprised that a lot of shoulder exercises involve your back. The trapezius is res

Four Hip and Thigh Bench Exercises to Dissipate Back Pain

A well-trained butt and toned legs aren’t just nice to look at. Many suffer pain from lower back and leg pain from sitting all day. The hamstring muscles are connected to the bones at the bottom of the lower pelvis. Tight hamstring muscles can lead to the locked pelvis and cause stress on the lower back, which would inadvertently cause pain in the spine and contributes to poor posture. With consistent hamstring exercises and stretching, many backs and leg pain will effectively dissipate. Hip and hamstring exercises can help lengthen and loosen back muscles, relieve nerve compression that causes pain. You could use your bench to finish these four exercises at home without going to a crowded gym. Let’s face it, the gym is packed with people and you probably don’t want to wait your term. Hip thrust Many would agree that the hip thrust is the best glute development exercise. The size and appearance of your glutes will change dramatically because this exercise strengthens your en

Five Ab Exercises To Warm Up

If you want to take your workouts to the next level, start with your middle. Your core contracts first in every exercise and then the energy is transferred to the limbs. In order to prime your core muscles, so they fire better during your other workout, you need to train your core first. By training your torso when your muscles are fresh, you will achieve the fastest gains. Performing classic ab moves like crunches and knee-ins at the beginning of your workout to warm up the muscles, you will be able to lift more weights, work more muscle and burn more calories later on. Sharing four ab warm-up exercises that you can do on a bench . Elevated Bicycle Crunch Lie on the bench with face-up, place your hands by your ears. Keep your legs out straight and elevated. Bring one knee up as you bring the opposite elbow to touch that knee. Contract your abs tightly as you come up with an exhale. Alternate with the other side. Alternating shoulder to knee crunches work all the major ab muscle

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It’s important to do lower body training because the largest body muscles are located at our bottom. They are essential in movements we perform in day-to-day activities or in sports such as running, swimming or cycling. Well-trained legs not only give us a strong back and core but also provide the stability we need for good athletic performance. You can easily use a bench to perform some leg and glutes exercises at home to get these big muscles moving. Step Up Pick one foot, press through the heel as you step onto the bench. Bringing the other foot up to stand on the bench. Return to the starting position by stepping down with one foot first followed by the other foot. Grab a dumbbell in each hand with your arms fully extended at your sides and palms facing inward to increase the difficulty level. Muscle worked: Glutes and hamstring Single-leg Squat Extend your arms for balance. Roll your shoulder blades back and keep your back straight. Raise the non-supporting foot from

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