Bench Jumps exercise is are a great exercise to develop conditioning, power, speed and coordination.

It will also build your legs, calves and core muscles with secondary emphasis on the shoulders which will stabilise the upper body as perform Bench Jumps.

Bench Jumps are best used in between rest periods of exercises that work the smaller muscles like shoulders and arms.

Using a time under tension approach such as doing as many Bench Jumps in 30 seconds or one minute will get the most benefit from the exercise.

Bench Jumps

Bench Jumps How To

  • Straddle a regular flat bench between your legs; grip the side of the bench with your hands, your upper body weight will be supported by your shoulders. Make sure your shoulders are directly over your hands.
  • Tighten your core and jump up as high as you can, clicking the back of your heels together. After 10 reps, switch to the second type of Bench Jumps where you jump side to side.
  • Maintain the position of your upper body and keep your core tight. When you are doing the jumps, your shoulders are pressing through the bench. This helps stabilise your upper body.
  • Repeat the exercise until you have completed the targeted number of repetitions.

Form and Technique

Bench Jumps are a versatile exercise that can be used to develop conditioning and explosive power.

Maintaining a constant pace for a specified period of time or targeting a higher number of reps will be great for building your level of conditioning and endurance.

For power, you can perform Bench Jumps as a plyometric exercise. This means a lower number of reps done more explosively.

Rest periods for plyometrics should not exceed 2 minutes between intervals. Remember to jump off using the balls of your feet, land softly by absorbing the impact and push your shoulders through the bench for stability.

Variations: Frog Jumps | Scissor Jumps

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: n/a

How To Do Bench Jumps