Bench Jump
How to do the Bench Jump
- 1
Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
- 2
Perform a short squat in preparation for the jump; swing your arms behind you.
- 3
Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
- 4
Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
- 5
Turn around and face the opposite direction, then jump back over the bench.
How to program the Bench Jump
Sets and reps
As a compound movement, the Bench Jump responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Bench Jump is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Bench Jump into a plan
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Frequently asked questions
What muscles does the Bench Jump work?
The Bench Jump primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Bench Jump?
You need Body Only. Difficulty level: Intermediate.
How many sets and reps of the Bench Jump should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
