Bench exercises, such as the bench superman and push up, can be easily done without the addition of lots of other pieces of exercise equipment. In order to have the best results with these exercises, be sure to start with an exercise bench that is appropriately sized for you. Ideally, the exercise bench should come to a height around the midpoint of your thigh. Exercise benches should be easily found at your local gym, and can be purchased at sporting goods or home improvement stores.
Performing Bench Supermans
To perform a bench superman, begin by laying down on an exercise bench, positioned with your head off the front end of the bench. Lay your legs on the bench, and stretch your arms out in front of your body, thus making yourself as long as possible. Take a few deep breaths. During exhalation, use the muscles in your lower back and glutes to lift your legs off the bench. In addition, raise your arms off the bench. You should feel the muscles described above working to hold you in the pose. Hold the superman for at least 10 seconds, and relax. Do one more set of the exercise in order to achieve optimal results.
Performing Bench Push Ups
Next, perform your push ups. Push the long side of an exercise bench flat against a wall. Place your hand on the front edge of the bench, and step your feet back so that your body is in a straight, diagonal line. Exhale deeply, and bend your elbows, lowering your chest toward the mat. As your elbows approach a 90-degree angle, inhale and push your body back to the starting position. Do 10 sets of the exercise, rest, and repeat.