Weight-bearing bench climbing mainly exercises the quadriceps muscles, which is very helpful in enhancing jumping ability and has been widely used by European and American track and field athletes.
Target exercise areas:Quadriceps, gluteus maximus
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Action essentials:
1. Hold a pair of dumbbells hanging by your sides or carry a barbell on your shoulders, and stand facing one side of a flat bench.
2. Then step up on the square leg and place your right foot on the flat bench; push down with your right leg hard and drive your body to the bench until your feet are flat on the bench; then step down with your left leg, Return the body to the starting position; then step up with the left leg, and repeat, alternating back and forth.
Notes:
1. Upper body It should be straight, and the leg supported on the square bench should be fully extended. When doing the final lifting movement, the other leg should be pushed as little as possible.
2. Similar movements: Side climbing
