Exercise Directory
Explore all exercises. Created by PAX, for PAX.
Tag:Bench
Exercises
23 found
Bulgarian Split Squat
Intermediate
Squat with one leg on a bench or partner's back, lowering until your knee nears the ground.
Lower Body
Glutes
Lunges
Bench
Partner
Gargoyle
Intermediate
Half-squat on an elevated surface while grabbing the inside of your ankles, like a Monkey Humper.
Lower Body
Squats
Flexibility
Bench
Coupon
Upper Decker
Intermediate
UPPER DECKER
Step up onto a sturdy table or stairs, do one air squat, then step down. Inspired by MaGruber.
Lower Body
Squats
Bench
Stairs
The Butkus
Intermediate
THE BUTKUS
Using a curb as a step, alternate rapid toe taps for one minute, rest for one minute, and repeat for three rounds, aiming to avoid a TKO.
Calves
Bench
Lower Body
Plyometrics
Stirkin
Intermediate
STIRKIN
Perform step-ups on one leg, then irkin using the same surface.
Bench
Merkin
Lower Body
Full Body
Step ups
Beginner
STEP UPS
On a low wall, step up with each leg one at a time, sometimes bringing the second leg to the chest before placing it on the wall. Often done in a ladder with another exercise.
Bench
Lower Body
Spiced Rum Squat
Advanced
SPICED RUM SQUAT
In Captain Morgan stance, raise one leg on a surface 18-24 inches high and squat, ensuring your 6 touches your raised heel. Alternate legs using benches or picnic table seats.
Lower Body
Squats
Bench
Racoon Crawl
Intermediate
RACOON CRAWL
Narrow-grip crawl along the top of a short wall or stadium bench.
Crawl
Bench
Upper Body
Core
Pickle Grinders
Intermediate
PICKLE GRINDERS
Partner A lays face down on a bench or low wall while Partner B holds their legs down. Partner A drops their torso and then arches back up, revealing the exercise's name.
Partner
Bench
Coupon
Upper Body
Noodling for Catfish
Intermediate
NOODLING FOR CATFISH
In plank on an incline, perform a merkin while holding with one arm and reaching under the surface with the other for 3 seconds, then complete the merkin.
Upper Body
Chest
Triceps
Core
Bench
Nipple Scraper Merkin
Intermediate
NIPPLE SCRAPER MERKIN
In a high plank, lower one nipple to a curb, twist to lower the other, then press up. Repeat.
Upper Body
Chest
Triceps
Merkin
Bench
Mario
Intermediate
MARIO
Perform double box jumps on picnic tables or stairs: jump to the seat, then to the tabletop, stand up, and walk down. Named after the iconic video game character for obvious reasons.
Jump
Plyometrics
Lower Body
Bench
Jump Ups
Beginner
JUMP UPS
Jump with both feet from the ground onto a low wall and back down, often done in a ladder format with another exercise.
Lower Body
Jump
Plyometrics
Bench
Johnny Drama
Intermediate
JOHNNY DRAMA
Stand on a stair with toes on the edge and one hand on the handrail. Drop your heels below the stair and perform a Negative Calf Raise to build bigger calves, just like Johnny Drama wanted.
Calves
Bench
Hail Mary
Advanced
HAIL MARY
Partner up; one PAX planks while the other does dips with hands on a picnic table, then flapjack after each set.
Partner
Upper Body
Triceps
Core
Bench
Get Low or Buried Face
Intermediate
GET LOW OR BURIED FACE
In pushup position with feet elevated on a bench, use cinder blocks for deeper dips.
Merkin
Bench
Coupon
Chest
Shoulders
Dips
Intermediate
DIPS
Using an elevated surface, lower your body with hands on the edge to work the back of your arms, shoulders, and core.
Triceps
Chest
Shoulders
Bench
Curb Alpert
Intermediate
CURB ALPERT
In push-up position alongside a curb, walk hands up and down the curb like you're drumming, inspired by the legendary Herb Alpert.
Merkin
Bench
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