Bench exercises

Bench exercises are more difficult and more effective than free exercises; therefore they are a valuable element of sports training. The bench is Swedish by origin, its length being of 4.5 meters, its height of 32 centimeters, the top seat cushion is 27 cm wide, and the stiffening beams 10-12 centimeters wide. (We can also find lower benches, recommended for preschoolers and lower grade school children).

The bench is a very popular piece of equipment in school physical education. It can be used to strengthen the arm and torso muscles, for balance development, to teach preparatory and guiding exercises, etc.

Its efficiency can be increased by combining its use with the bean bag, the ball, dumbbells, wall bars and the vaulting box.  The bench can be used to carry out individual, pair and group exercises. We always need to check the condition of benches; in particular, they should be splinter-free and should not waggle.

We place 6-8 small children or 4-6 older pupils at one bench. We form the groups according to developmental parameters, 4-5 meters away from one another, which determines the distance between the benches.  Then we select the students who will have the task of preparing the benches. The number of 4-6 small children and 2-3 older pupils should perform this task, after they have been taught how to carry a bench. (Two pupils are holding the ends, the others are holding the bench seat at even distances, and they lift and put it down at the same time). With small children the best solution is to prepare the benches in advance.

It is always other students who are selected to take the benches away than those who brought them in. 

Taking advantage of the length of the bench we place the students at an appropriate distance. Then we ask every second child to step over to the other side of the bench, this way forming the most appropriate zigzag shape. Thus, every child will have more space and the bench will not slip, or lean down. 

For the teacher's presentation we use a centrally placed gymnastic box, 3-4 meters away, in front of the benches. During the presentation we set the children on the bench to secure the best possible view on the practice.

When giving instructions, we use such expressions as left or right lateral position when determining closer or more distant positions from the bench, and inward and outward, when determining directions and t positions of limbs, because in a zigzag arrangement, when one student’s left side is turned toward the bench, it is the other student’s right side that is turned in the same direction. When we carry out the exercise on the opposite side, we order the pupils to cross to the other side of the bench.

Using the bench, we should always carry out balance exercises. When the exercises involve dynamic movement we should demand that the appropriate distance be kept because the pupils may cause each other accidents. In general, we proceed correctly, when we give a directive that the student can start only when the previous student has left the center of the beach. With small benches we need to be careful, because the bench can tip over if the weight distribution is bad.

Abiding by the principle of gradualness, we can overturn the bench and place it on the stool. In this case, we need to place a mat under a bench and also under its end.

The bench exercises are suitable for sport celebrations and presentations, because a spectacular series of exercise can be performed with this tool.  (Table 18)