Bench Exercises: Lateral Shuffle on an Exercise Bench with a Press

The lateral shuffle on an exercise bench with a press is a great example of bench exercises that can be done either at a gym or at home. For best results with the exercise, be sure to start with a modest number of steps, and gradually work your way up as your strength increases.

Benefits of the Exercise

This exercise is great for beginning to intermediate exercisers for a number of reasons. First, as with most presses, this exercise helps to increase muscle tone in the shoulders, thereby helping to stabilize this troublesome area. In addition, the lateral shuffle on an exercise bench with a press is a great, unique way to improve the status of the cardiovascular system. Strengthening the cardiovascular system has been found to improve shortness of breath, fatigue, and can even prevent chest pain and reduce the instances of heart attacks.

Preparing for the Exercise

To perform the exercise you must first prepare your equipment. Do this by selecting a step bench that is in good condition. In addition, choose an appropriate number of steps to place under the bench. Remember that as you add more steps to the bench, the exercise will increase in intensity. Beginners may only want to use one or two steps, while more advanced exercisers can use three, four, or even more. Stack the steps on top of each other, and set the bench securely in place on top of the steps. Make sure there are no other pieces of exercise equipment laying around the bench that could possible interfere with your workout.

Performing the Exercise

Start the exercise by standing tall on the ground, with one of the short sides of the bench placed near your right foot. Grab a set of dumbbells, and hold one of the dumbbells in each hand, with your elbows bent and your hands resting near your shoulders. Take a deep breath, and carefully step onto the top of the bench with your right foot. As you do so, use the muscles in your shoulders to press your arms overhead. Step on top of the bench with your left foot, lower the dumbbells back to their starting position. Each time that you take a step with your right foot, press the dumbbells overhead, and as you step with your left foot, lower them again. Shuffle down the bench, and back to the starting position. Be sure to step down and back up on the bench each time you approach the end.

Preventing Injury

In order to prevent injury during the performance of the exercise be sure that the steps are securely in place under the bench. Make sure all of the pieces of the bench are in good working order, and there are no cracks that could catch the edge of your shoe, and cause a fall.


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