Bench Jump

FitnessTracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the bench jump, including tips, variations, and the muscle groups it targets.

A staple for athletes, this movement increases vertical jump capacity and coordination under fatigue.

Instructions

1. Stand facing a bench or box with feet shoulder-width apart.
2. Perform a quick dip, swinging your arms back, then explode upward.
3. Land softly with knees bent on the other side of the bench.
4. Turn around and repeat the jump in the opposite direction.