Bench Workout with Modifications for Beginners

When you are just starting out with strength training, With Bench Workout with Modifications for Beginners, you can get comfortable with some common training.

SELF video instructor Roz “The Diva” Mays demonstrates modified versions of five popular strength-training exercises: the woodchopper, Romanian deadlift, squats and jabs, burpees, and sit-ups. To ease into these modifications, you will be using a bench. If you don’t have an exercise bench-handy, any sturdy chair or trunk that can support your body weight will work!

During this 20-minute total-body workout-which includes a warm-up to prepare your body for movement and a cool-down to restore equilibrium-you will hit your upper body, lower body and core. The bench will provide you with some helpful modifications to assist you in doing so.

Exercise moves can be made more comfortable with a bench in several ways. A seated woodchopper, for instance, has a bench for support, which may be useful if you have trouble with your knees when doing rotational exercises standing up. Since you’ll be placing your hands on the bench rather than the floor, a bench can reduce your range of motion, which can make exercises like the Romanian deadlift and burpee easier as your body gets used to the movement pattern.

While completing this total-body bench workout for beginners, Mays encourages you to focus on your mind-muscle connection as you complete the moves, squeezing your glutes, engaging your core, and keeping your spine neutral. One more helpful tip? Don’t rush these moves. Mays says you can take as much time as you need between sets. It doesn’t matter how quickly you move, you’re still working hard and getting in a great workout!


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