Push-ups from a bench behind

Very good exercise. Especially if you can't do dips yet. The easiest option is to keep your legs on the floor, bent at the knees (as in the video). Then, straight legs. Then (as shown in the picture), you can place your legs on a bench. After that, you place 'discs' on your thighs. Once you learn to do 10-12 repetitions with a weight of 15 kg, you can move on to dips.

Nuances and mistakes

1. A big advantage of this exercise is that it can be performed by people with any level of muscle development. If you are a very weak girl or a very heavy person, it is enough to put your legs on the floor and bend them at the knees. You should be able to do at least 10 repetitions. Stronger individuals can place their straight legs on the floor or on a support. The higher the support, the harder it gets. And for those who need even more challenge, you can place weight plates on your thighs.

2. I believe this exercise should only be performed by those who cannot do dips yet. If you can do at least 6-7 repetitions of dips, there's no need to do bench dips anymore.

3. Make sure to keep your back as close to the edge of the bench as possible, and your torso should only move up and down, not forward and backward.

4. The width of your hand positioning should be a little wider than shoulder-width. Your elbows should look backward during the dips.

5. It is preferable to lower yourself so that your shoulder is below your elbow. And at the top, you need to fully straighten your arms.