Bench Push-up Ladder

Use a bench for a modified version of push-ups. If you don't have access to a bench, you can also consider using a wall for your push-ups.

Exercises

Set 1: 1 round

Effort: Light

Big Forward Arm Circles

40 seconds

Effort: Light

Big Reverse Arm Circles

40 seconds

Elbows-Out Chest Stretches

40 seconds

Inchworms

1 minute

Lying Torso Twists

1 minute

Set 2: 5 rounds

Push-Ups on Bench

7 reps

Leg Raises

7 reps

Set 3: 3 rounds

Push-Ups on Bench

10 reps

Leg Raises

10 reps

Set 4: 2 rounds

Push-Ups on Bench

15 reps

Leg Raises

15 reps

Set 5: 3 rounds

Push-Ups on Bench

10 reps

Leg Raises

10 reps

Set 6: 5 rounds

Push-Ups on Bench

7 reps

Leg Raises

7 reps

Set 7: 1 round

Chest Stretch

1 minute

Cat Cow

1 minute

Child's Pose

1 minute

Appears In

Arms

Toning

Related Workouts

Bench Brawn

11 minutes, Intense

Push-ups/sit-ups/bench Dips

13 mins 20 secs, Moderate

Inclined Pushups

2 mins 36 secs, Intense

100 Plus Push-ups.

13 mins 42 secs, Beginner

Chest

13 mins 3 secs, Moderate

Push-ups

1 min 24 secs, Beginner

Top Choice for this Workout

Rep Fitness AB-511 Adjustable Weight Bench

This fully adjustable weight bench is top quality, but not as expensive as their top of the line Blackwing bench.

Buy Now

Workouts with the same Equipment

Dryland Workout for Swimmers

20 mins 26 secs, Moderate

Toning Ladder

10 mins 8 secs, Intense

Bench Brawn

11 minutes, Intense

Booty Booty Booty

15 mins 20 secs, Moderate

4 Min Home Workout

4 mins 48 secs, Moderate

Full Body Maniac

40 minutes, Intense