Bench Jump

What is Bench Jump? Bench jump, also known as box jump, is a plyometric exercise that involves jumping onto and off a sturdy elevated surface, such as a bench or plyo box. This exercise helps improve lower body power, explosiveness, and agility.

Tutorial

1. Stand in front of the bench with your feet shoulder-width apart.
2. Bend your knees, swing your arms back, and explosively jump onto the bench, landing softly with both feet.
3. Stand up straight on the bench before stepping or jumping back down to the starting position.
4. Repeat for the desired number of repetitions.

Common Mistakes

• Using a bench that is too high, leading to potential injury.

• Landing with stiff legs, which can strain the knees. - Allowing the knees to collapse inward upon landing, which can stress the joints.

• Not fully extending the hips at the top of the jump, reducing the effectiveness of the exercise.

Tips for Better Results

• Start with a lower bench height and gradually increase as you build strength and confidence.

• Focus on landing softly and absorbing the impact with your muscles, not your joints. - Keep your knees in line with your toes to prevent them from caving inwards.

• Engage your core muscles throughout the movement for stability and control.

Muscles Worked

• Quadriceps - Hamstrings - Glutes - Calves - Core (to stabilize the body during the jump)