x Abu Dhabi, UAETuesday 25 July 2017

Move of the Week: bench workout

This week, learn how to do a bench workout to build upper body strength amd engage your abdominals.

Step 3. Deepthi Unnikrishnan / The National
Step 3. Deepthi Unnikrishnan / The National

Alison Clews, a personal trainer at the Dubai-based Ignite Fitness and Wellness, demonstrates the third exercise in our eight-part weekly series of kettlebell workouts. Do this bench workout alone, incorporate it into your own fitness routine or watch this space over the next five weeks to create a comprehensive total-body, strength-building regime.

1. Rest your left hand on the bench and make sure you have a good grip. Ensure one knee is placed squarely on the bench so as to not slide off.

2. With your right hand, begin to pull the kettlebell up towards your chest. It is important that the wrist, elbow and shoulder are aligned to avoid straining those areas.

3. Now, swap sides and follow the same steps. This will work the back muscles, shoulders, chest, abs and arms.

Tips/things to remember

When starting this exercise, be careful when selecting weights. To pick up the kettle bells, always bend the knees and keep the back straight, pushing the weight through the heels. When putting the weight back, engage the core, keep the back straight and bend the knees.


Upper body strength, muscle endurance and it also engages the abdominals.


Ideally 16 to 20 reps x 3 sets for each exercise.